The Health Benefits of Quitting Smoking: Motivation and Methods

If you're a smoker, quitting is the best thing you can do to improve your health. Even if you've already begun to experience some of the negative health effects of smoking, it's not too late. Don't let the fact that you've already been a smoker discourage you; you may even be able to undo some of the damage that has already occurred.

To help on your journey to a smoke-free you, we'll discuss the many health benefits of quitting smoking and ways to quit if you need help kicking the habit.

Realize the Short-Term Benefits

You won't need to wait very long to see the benefits of your efforts when you quit smoking. According to the American Cancer Society, your body will start to recover just minutes after your last cigarette. Within 20 minutes, your heart rate and blood pressure will decrease, and within 12 hours, your carbon monoxide levels will return to normal. And in as little as 2 weeks, you may see improved circulation and lung function.

Focus on the Long-Term Benefits

Beyond the immediate short-term benefits of quitting smoking, there is a plethora of long-term benefits that you will begin to accrue when you stop smoking. Here are some of the ways that those changes impact nearly every system within your body:

• Respiratory system. Cilia, tiny hairs that line the lungs, trap and rid the respiratory system of pollutants. These tiny brooms are one of the first parts of your body to repair when you quit smoking. Don't fret if you notice that you begin to cough more frequently than usual after quitting; this is happening because your cilia are starting to heal and work again. As these heal and help your body rid itself of pollutants, former smokers find they experience fewer and less severe colds and respiratory infections. Even if you already have chronic obstructive pulmonary disease, quitting will improve your lung function, slow the progression of your disease, reduce symptoms and decrease flare-ups. After two weeks as a non-smoker, you may notice yourself becoming less short of breath with exercise and daily activities, like walking up steps, carrying groceries and playing with the little ones in your family.
• Cardiovascular system. When you quit smoking, you remove one of the leading risk factors for heart disease. Quitting smoking lowers your heart rate and blood pressure right away, makes your blood less likely to form clots and reduces the workload on your heart.
• Cancer risk. Smoking increases your risk of most types of cancer, and smoking is responsible for 1 in 3 cancer deaths. When you quit smoking, you stop the DNA damage to your tissues, and, in many cases, your cells can even begin to repair themselves, reducing your chances of developing and possibly dying from cancer.
• Mental health. Quitting smoking can reduce symptoms of depression and anxiety. Many former smokers find healthier ways to manage mental health struggles when they turn away from cigarettes in favor of alternative coping mechanisms.
• Wound healing. Quitting smoking causes your blood vessels to relax, meaning wounds and surgical incisions will get better blood flow and heal faster.
• Vision and eye health. Quitting smoking improves circulation to the small blood vessels in your eyes, reducing your risk for macular degeneration and other visual impairments in the future.
• Women's health. Upon quitting, a woman's estrogen levels return to normal, which can improve dry skin, thinning hair and memory difficulties. Quitting before pregnancy reduces the likelihood of smoking-related complications like low birth weight.
• Your senses. After you quit smoking, you will notice that food tastes more appetizing, and you can appreciate the smells around you more fully.
• Financial benefits. The average cost of a pack of cigarettes in the United States is $8.00. A smoker who consumes just one pack per day will save more than $3,000 a year, which could go toward routine expenses, long-term savings, an emergency fund or a much-desired vacation.
• Social benefits. Secondhand smoke is a serious health hazard, potentially causing cancer, respiratory infections, asthma, heart disease and stroke in non-smokers. It leads to more than 41,000 deaths per year in the U.S. Children are particularly vulnerable to the short-term and long-term effects of secondhand smoke. Further, thirdhand smoke, the cigarette residue that lingers on clothing, pets, furniture and surfaces after the smoke has cleared, not only smells unpleasant to others but is also harmful to health. Because of the health risks associated with secondhand and thirdhand smoke, non-smokers might choose to limit the time they spend with friends and family members who smoke. For example, new parents may decide not to bring their baby around grandparents or relatives who smoke. Therefore, you may remove a barrier to your relationships with loved ones by quitting smoking. You also protect the health of those you care about most.
• Aging and longevity. Long-term smokers are more likely to show signs of premature aging, such as wrinkling around the face or yellowing teeth and fingers. Cigarette smoking is the leading cause of preventable deaths in the U.S., according to the Centers for Disease Control and Prevention. Ultimately, quitting smoking may add up to a decade to your life.

What Are the Best Ways to Quit Smoking?

Many smokers admit that they want to quit, but they just don't know how to go about it. Quitting smoking can be incredibly difficult, but additional support is available for those who need it.

• Replace your habit with something better. Find healthy alternative habits for times you usually smoke and reward yourself when you stick to your goals. For example, if you typically smoke in the evenings after dinner, take your dog for a walk at that time instead. Did you make it one week without cigarettes? Go out for ice cream! (Or, do whatever else makes you feel happy.)
• Rely on those around you. Recruit those closest to you to provide encouragement. If you have a friend, relative or acquaintance who also wishes to quit smoking, band together to support one another in your mutual goal.
• Find support groups and resources. Seek out social media support groups for those wanting to quit smoking. Join the American Lung Association's Freedom From Smoking program. You can also call 1-800-QUIT-NOW (1-800-784-8669), a service of smokefree.gov, to speak with a smoking cessation counselor in your state.
• Use over-the-counter smoking cessation aids. Nicotine patches do not require a prescription and can help alleviate nicotine withdrawal symptoms. Once you apply a nicotine patch, it stays in place for 24 hours and delivers a constant dose throughout the day. Nicotine patches are available in 7-mg, 14-mg and 21-mg strengths. Smokers who smoke more than 10 cigarettes daily should start with a 21-mg patch and gradually decrease their dose. Do not smoke while using a nicotine patch, which can lead to dangerous cardiovascular risk. Remove your patch before lighting up if you cannot resist the urge to smoke. However, you can safely use a nicotine gum or lozenge and a nicotine patch to alleviate mild or moderate cravings.
• Consider prescription medications. The FDA has approved two prescription medications as smoking cessation aids: bupropion and varenicline (Chantix). If you wish to quit smoking and have not been successful with other methods, speak with your physician about prescription medications.

Is Vaping a Safer Alternative to Smoking Cigarettes?

Electronic cigarettes, also called e-cigarettes, have become increasingly popular over the last decade, particularly among teenagers. They contain nicotine and many of the same chemicals found in tobacco cigarettes. While companies that make e-cigarettes claim that "vaping" is a safer alternative to smoking traditional cigarettes, e-cigarettes are also highly addictive and dangerous to your health. Using e-cigarettes as a means to wean off of conventional cigarettes is unlikely to benefit your health. If you vape, you will reap the same health benefits from quitting as you would if you quit traditional smoking.

Pursuing a Healthy Life

The truth is simple: Quitting smoking will vastly improve your health and well-being. And the beauty of it is that you will benefit as soon as you put down that cigarette. Not only will quitting smoking benefit you in the short and the long term, but it will protect those around you from illness, as well. It may even add years to your lifetime, which you can spend with those nearest and dearest to you. Do not hesitate to reach out to friends, family and health professionals for support if you're ready to make a plan to quit.

Last clinically reviewed on December 4, 2024.