Smoking: The immediate health benefits of quitting

The decision to quit smoking is more than a resolution, it’s the first step to unlocking a healthier version of yourself.

Almost from the moment you put out that last cigarette, your body will start to heal and recover. Over time, you may even be able to undo a lot of the damage smoking has caused.

Whether you want to quit smoking, or are even just thinking about cutting back, learn more about why you should and how to get started.

The World Health Organisation (WHO) estimates tobacco kills more than 8 million people each year, including non-smokers exposed to second-hand smoke.¹

But smoking doesn’t only cause death. Smoking is linked to many poor health outcomes, including a higher risk of heart disease, stroke, cancers and diabetes.²

Our mental health is also on the line when we smoke, with research showing a link between smoking and anxiety and depression.³

“The benefits to quitting smoking are enormous,” says Bupa Medical Advisor Dr Chelsie McMullin.

“You can increase your life expectancy by up to 10 years, improve quality of life, reduce stress, improve finances, help the environment. And you will no longer be subjecting others to second-hand smoke,” she says.

Second and third-hand smoke might not be the first thing that comes to mind when you think about quitting, but as McMullin warns it should be.

“People might not realise that simply having smoke on your clothes actually creates [third-hand] smoke for others,” she says.

“So people who smoke outside away from their children but then come inside and hug their kids are actually still exposing their kids to the smoke due to it being absorbed into their clothes.”

Quitting smoking isn’t always easy.

McMullin says it’s common in the days and weeks after quitting to develop a short-term cough as your lungs try to heal themselves and ‘cough up’ the deposits left from the smoke.

On the bright side, there are immediate benefits in the minutes and days after your last cigarette that improve your health.

• 20 minutes after quitting: Your circulation will improve as your blood pressure and heart rate start to normalise.
• 24 hours after quitting: Your oxygen levels will increase, causing improved oxygen supply to vital organs. The carbon monoxide in your blood will also drop significantly and your body can then use oxygen more efficiently.
• 1 week after quitting: Your sense of taste and smell will improve as the nerve endings damaged by smoking start to regenerate.
• 3 months after quitting: Your circulation will continue to improve in your hands and feet with better blood flow. Your lung function and capacity will also increase, making it easier to breath.

The longer you stay smoke-free, the more your body will thank you for it with improved function. This includes:

• decreased risk of infections. Your immune system will become more effective so you’re less likely to get respiratory illnesses like colds, flu and bronchitis.
• more energy and improved physical performance. With improved lung function and increased oxygen levels comes greater physical stamina, better endurance and more energy.
• improved heart health. Your heart health will improve, and your risk of heart disease will go down.
• improved mental health. Many people experience improved mental well-being and reduced stress levels after quitting.
• better skin quality. Blood flow and oxygen supply to skin cells will increase, reducing the premature ageing effects caused by smoking.

The risk of serious health conditions such as heart disease, stroke, and various types of cancers will continue to decrease the longer you stay smoke-free.

There’s no better time to quit than right now.

Quitline can provide more information about the health benefits of stopping smoking, and tips to help you quit. Visit them online or call 13 78 48.

The National Alcohol and Other Drugs Hotline is available 24/7 and provides free and confidential counselling and advice on 1800 250 015.