In 20 minutes
Your blood pressure would decrease
Your pulse rate would drop
The body temperature of your hands and feet would increase

In 8 hours
The carbon monoxide level in your blood would drop to normal
The oxygen level in your blood would increase to normal

In 24 hours
Your chance of heart attack would decrease

In 48 hours
Your nerve endings would start regrowing
Your ability to smell and taste would enhance

In 2 weeks to 3 months
Your circulation would improve
Walking would become easier
Your lung function would increase

In 1 to 9 months
Coughing, sinus congestion, fatigue, and shortness of breath would decrease

In 1 year
Your excess risk of coronary heart disease would decrease to half that of a smoker

In 5 years
From 5 to 15 years after quitting, your risk for stroke would be reduced to that of people who have never smoked

In 10 years
Your risk of lung cancer would drop to as little as one-half that of continuing smokers
Your risk of cancer of the mouth, throat, esophagus, bladder, kidney, and pancreas would decrease
Your risk of ulcer would decrease

In 15 years
Your risk of coronary heart disease would be similar to that of people who have never smoked
Your risk of death would return to nearly the level of people who have never smoked

Source: American Lung Association

Tobacco use is the most preventable cause of death in both Canada and the U.S.

The health risks of smoking are well known:

• Four out of five lung cancer deaths are due to smoking

• 1/3 of all cancer deaths are cancer-related – smoking can cause cancer of the larynx, lip, mouth, pharynx, esophagus, bladder and pancreas and has been linked to breast and stomach cancer

• Smoking is a major cause of heart disease and stroke and is a risk factor for other serious diseases, such as bronchitis, emphysema, ulcers, osteoporosis, cataracts and gum disease

• Women who smoke are more likely to experience menstrual problems and early onset of menopause – there is also a possible link between smoking and cervical cancer

• Women who smoke during pregnancy are at higher risk of pregnancy complications, such as miscarriage, stillbirth or delivering a low birth weight baby

• Babies born to mothers who smoke have five times the risk of Sudden Infant Death Syndrome (SIDS) than babies of  non-smoking mothers

• Second-hand smoke causes disease and death in healthy non-smokers – children exposed to second-hand smoke are more likely to suffer from asthma, breathing problems, lung damage and SIDS

Quitting smoking is one of the most important things that you will ever do in your life. It really is worth the effort! But, it can also be a difficult task – as anyone who has ever tried will tell you. Many people make two or three attempts at quitting before finally achieving success.

If you really do want to stop smoking, you have to plan for the challenges ahead. Be prepared to persevere and stay focused on your goal. You may have mixed feelings about quitting but don’t let that stop you from having a healthier life. 

Here are some simple steps that will improve your chances of success:

• Write down the reasons why you want to quit – Health reasons are important, of course, but don’t forget the other benefits of a smoke-free lifestyle:
  o Saving time and money
  o Feeling more self-confident
  o Being a better role model to your children
  o Being more in control of your life

• Set a quit date and stick to it!
• Change your environment – Get rid of all the cigarettes, lighters and ashtrays in your home, car and workplace. Don’t let people smoke in your home. Clean your drapes, clothes and car, so that everything smells clean and fresh

• Enlist the support of family and friends – A little encouragement and support goes a long way. Ask everyone to be patient with your irritability and mood changes – it won’t last long. Suggest that family and friends avoid smoking when they’re near you – better yet, invite them to quit with you. Find someone to talk to when the temptation to smoke gets too strong

• Avoid smoking “triggers” – For the first few weeks, stay away from the things that you connect with smoking. If you smoke while watching T.V. or after a meal, change your routine a little. Go for a walk or turn on the radio – these small distractions can help you break the smoking habit

• Learn new behaviors- The urge to smoke only lasts three to five minutes. Find something else to do when cigarette cravings strike. Activities such as jogging, swimming, crossword puzzles, gardening and needlepoint will keep your mind and your hands busy!

• Minimize stress – Learn some relaxation techniques to help you cope with the anxiety of quitting. Deep-breathing, yoga, massage, exercise and meditation are all good ways to relieve pressure and stress

• Consider non-smoking aids – When you stop smoking, you may experience some unpleasant withdrawal symptoms.  Non-smoking aids, such as nicotine patches or nicotine gum, are very effective at reducing these symptoms. These products can significantly increase your chances of quitting smoking for good. There is also a prescription medication available that may help you change your smoking habits. Ask your doctor or healthcare provider to recommend the right non-smoking aid for you

• Talk to your doctor – If you’re finding it hard to stop smoking, ask your doctor or healthcare provider for help. He or she can provide valuable support and may also refer you to counselling services or other resources available in your community