Thinking About Quitting Tobacco Quitting the use of any and all tobacco products at any time improves your health no matter how long you have been smoking. There are a variety of benefits ranging from immediate to long-term including cardiovascular, respiratory, cancer-related and reproductive benefits. When you quit smoking, things begin to change. Click on the timeline to reveal benefits Minutes Heart rate drops 24 Hours Nicotine level in blood drops to zero 1-3 Days Carbon monoxide level in blood drops to level of a non-smoker 12 Months Coughing and shortness of breath decrease 1-2 Years Risk of heart attack drops sharply 3-6 Years Added risk of coronary heart disease drops by half 5-10 Years Added risk of cancers of the mouth, throat and voice box drops by half; risk of stroke decreases 10 Years Added risk of lung cancer drops by half after 10-15 years; risk of cancers of the bladder, esophagus and kidneys decreases 15 Years Risk of coronary heart disease drops to close to that of a non-smokers 20 Years Risk of cancers of the mouth, throat, voice box and pancreas drops to close to that of a non-smoker; added risk of cervical cancer drops by about half When you quit smoking, things begin to change. Minutes 24 Hours 1-3 Days 12 Months 1-2 Years 3-6 Years 5-10 Years 10 Years 15 Years 20 Years Click on the timeline to reveal benefits Heart rate drops Nicotine level in blood drops to zero Carbon monoxide level in blood drops to level of a non-smoker Coughing and shortness of breath decrease Risk of heart attack drops sharply Added risk of coronary heart disease drops by half Added risk of cancers of the mouth, throat and voice box drops by half; risk of stroke decreases Added risk of lung cancer drops by half after 10-15 years; risk of cancers of the bladder, esophagus and kidneys decreases Risk of coronary heart disease drops to close to that of a non-smokers Risk of cancers of the mouth, throat, voice box and pancreas drops to close to that of a non-smoker; added risk of cervical cancer drops by about half BENEFITS OF QUITTING Cardiovascular Benefits Respiratory Benefits Cancer-related Benefits Reproductive Benefits Cardiovascular Benefits Reduced risk of disease and death from cardiovascular disease Reduced inflammation Improved HDL, or ‘good’, cholesterol Sharply reduced risk of coronary heart disease within first two years of cessation Reduced risk of disease and death from stroke Reduced risk of abdominal aortic aneurysm Possible reduced risk of atrial fibrillation, sudden cardiac death, heart failure, venous thromboembolism an peripheral arterial disease (PAD) Respiratory Benefits Reduced risk of developing chronic obstructive pulmonary disease (COPD) Slowed progression of COPD and reduced loss of lung function over time for those with existing COPD Reduced coughing, sputum production and wheezing Possible improved lung function, reduced symptoms and improved treatment outcomes among those with asthma Cancer-related Benefits Reduced risk of 12 different cancers: Acute myeloid leukemia (AML) Bladder Cancer of the lung Cervix Colon and rectum Esophagus Kidney Liver Mouth and throat (oral cavity and pharynx) Pancreas Stomach Voice box (larynx) For cancer survivors, quitting may improve prognosis and reduce risk of premature death Reproductive Benefits Before or during early pregnancy: reduced risk for a small-for-gestational-age baby and reduced risk of preterm delivery Early in pregnancy: eliminated adverse effects on fetal growth During pregnancy: reduced risk of delivering a low birth weight baby Making the Decision to Quit When you decide to quit smoking, vaping and dipping, you are making a commitment to yourself. Making a plan to quit with your healthcare provider is important. You should plan for how to manage triggering situations and how to cope with the effects of quitting. It is also important to identify the why behind your decision to quit. Your why is your driving force and often aligns with your values. Questions to Consider When Deciding to Quit. What do I dislike about smoking? What do I miss out on when I smoke? How is smoking negatively affecting my health? What will happen to me if I continue to smoke? How will my life improve when I quit? Quitting tobacco can be challenging, but have you ever considered what the benefits could look like? Find out how quitting all forms of tobacco can positively affect your life, and see if it tips the scale for you! The Positive Effects of Quitting Tobacco We know quitting tobacco is hard. But the more you prepare yourself, the more likely you are to quit for good. Learn how to make and stick to a quit plan and how medications and other options can help you on your journey. Let’s get started! Share Your Decision to Quit With Loved Ones Telling those you care about that you want to quit smoking is an essential step. A strong support group can provide encouragement and accountability in your journey. Share your reasons for quitting with loved ones. Ask loved ones to occasionally check in on your progress. Ask loved ones to join you in smoke-free activities. Ask a loved one who also wishes to quit to be accountability buddies. Ask loved ones that smoke to refrain from smoking around you or reduce your exposure to them when they smoke as much as possible. Ask loved ones to not offer you a cigarette, no matter what you say or do. Ask for your loved ones’ patience as you navigate your quitting journey. Quitting smoking can be very difficult. Your brain has to get used to not having nicotine around and you have to get used to a routine that does not include smoking. Nicotine and Your Brain Nicotine changes how your brain works, making it difficult to quit smoking. Nicotine is addictive and it triggers chemicals that make you feel good. Some medicines that aid in smoking cessation contain nicotine, using a step-down approach to quitting. This should be done with the help of your provider. When you quit smoking, your brain can respond in a variety of ways. These are some symptoms of withdrawal: Feeling anxious or upset Difficulty concentrating Trouble sleeping Strong urge to smoke General discomfort, restlessness Reach out for help from your provider and loved ones as you work through withdrawal. Nicotine and Your Routine Smoking can be a part of your routine that you may not recognize. Normal breaks in your day that used to be filled with smoking, such as work breaks, talking on the phone, or hanging out with friends, may become more difficult once you quit. Create a plan for managing these moments when you used to smoke. Urges to smoke, including unexpected experiences like stress, will arise. Feelings and life events can trigger the desire to smoke. Create a plan with your provider to mitigate your urge to smoke during these times. Quitting Resources https://smokefree.gov/VET ycq2.org https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/index.htm Call 1 800-QUIT-NOW (800-784-8669) https://www.cdc.gov/tobacco/features/quitlines/index.html Referencessmokefree.gov - “Why Do You Want to Quit?”NMCPHC - “Why Do You Smoke?”Alberta - “Thinking about quitting smoking”You Can Quit 2 - “How To Quit Tobacco”smokefree.gov - “Benefits of Quitting”MedlinePlus - “Benefits of quitting tobacco”CDC - “Why Quitting Smoking Is Hard”NIH smokefree.gov - “Not Yet Ready To Quit?”You Can Quit 2 smokefree.gov
