It’s no secret that we all know how harmful smoking is, but in 2022, it was still reported that 3.6 million men and 2.8 million women were current smokers. It can be challenging to stop, but with the right help and motivation, stopping smoking can be a massive benefit for your future health and lifestyle.
Health Benefits of Quitting Smoking
It doesn’t matter how long you have been smoking or how old you are, stopping smoking is a big step towards improving your health.
Here are a few benefits:
- It can add as much as 10 years to your life expectancy, reducing the risk of premature death
- Reduces the risk of having a heart attack
- Reduces the risk of death by heart disease
- Reduces symptoms that affect your respiratory such as coughing & wheezing
- Reduces the risk of getting cancer, this includes; cancer of the lung, colon, kidney , liver, mouth and many more
- Protects others from inhaling secondhand smoke
What happens to your body when you stop smoking?
Benefits to your health when you quit smoking begins immediately, here’s a rough time scale of how your body can improve within a week of smoking your last cigarette:
20 minutes after stopping smoking
Your heart rate will begin to drop as when you smoke, the combination of nicotine and carbon monoxide causes it to increase. It can usually lead to problems such as higher blood pressure and over time, increase the risk of heart disease.
24 hours after stopping smoking
Your nicotine level in the blood drops. Your oxygen levels will start to increase to a normal level which helps to nourish various tissues and blood vessels. This boosts the functioning of your heart and decreases your chance of getting a heart attack.
48 hours of not smoking
Any nerves that have been damaged from smoking begin to regrow, meaning your senses that might have previously been dulled will improve and you may realise that you’re smelling and tasting things better than before.
72 hours of not smoking
After 3 days, you’ll notice that you’re breathing much easier as the bronchial tubes inside your lungs can now relax and open up. Respiratory symptoms like coughing will decrease and your lung’s capacity to fill up with air increases.
1 week of not smoking
After 7 days, your carbon monoxide levels will regulate to normal levels in the blood.
If you are struggling, we’ve put together a few tips that can make the process a little bit easier.
1. Identify your triggers
Most people become triggered when they feel large amounts of stress that could be due to work, school or even their personal life. Making a note helps to identify what the cause was and how you could work on the issue to minimise stress levels and stop any further urges to smoke. You can do this by:
- Setting yourself realistic expectations
- Handing over work or tasks to others
- Prioritising essential tasks
- Saying no to things you are unable to do
- Asking for help
2. Physical activity
Any form of fitness or exercise is a great way to not only stay fit and healthy, but also a way to distract yourself from any urges. A quick jog, walk or even running up the stairs a few times can be an easy way to get your heart beating faster, strengthening your heart and lungs.
You can also try activities such as:
- Swimming
- Running
- Dancing
- Cycling
- Boxing
3. Try new hobbies
Alongside physical activity, trying new hobbies are also a way to keep yourself busy. You can learn something new to challenge yourself and keep yourself occupied or build on hobbies and skills you already have.
Here some new hobbies you can try:
- Baking
- Sewing
- Knitting
- Writing in a journal
Additionally, doing chores around the house like cleaning, organising or laundry can keep your mind off smoking.
4. Relaxation
Smoking may have been your solution to dealing with stress but it’s important that when you quit, you find an alternative way to relax, clear your mind and distract you from any urges.
This may involve activities such as:
- Yoga
- Meditation
- Deep breathing exercises
- Listening to relaxing music
- Walking
5. Don’t ‘just have one’
You might be tempted to have just one more cigarette to satisfy an urge or craving but it’s important that you resist. You can do this by telling yourself to wait 10 more minutes anytime you have an urge to smoke or by doing something to distract yourself. One cigarette can lead to more and you may end up smoking again.
6. Talk to others & ask for help
Quitting smoking can be a lonely and challenging period so it’s vital that you ask for help from your friends or family when you need it. You can talk on the phone or meet up to talk to each other somewhere like a coffee shop or go for a walk together to talk in your local park. Finding a local support group either in person or online can also be a great way to find additional support from people who are going through the same journey as you.
7. Nicotine Replacement Therapy
Nicotine in cigarettes is what causes an addiction and makes smoking difficult to quit. Nicotine replacement therapy can help ease any urges you may feel as it is a type of medicine that provides you with a low level of nicotine, without any of the other harmful chemicals or ingredients such as tar or carbon monoxide. It releases a small amount of nicotine that helps you cut down on your dependancy.
Here at Be Well, we have two forms of NRTs available. These are:
Nicorette Inhalator
A Nicorette Inhalator works to relieve any cravings and nicotine withdrawal symptoms that comes with quitting smoking. Air is drawn through the inhalator and releases a small amount of nicotine but no other harmful chemicals usually found in cigarettes. The nicotine is absorbed through your mouths lining and then goes into the body.
Nicorette Invisi Patches
Nicorette Invisi Patches help to protect you from day to day cravings. When they are applied, they release a small, reduced level of nicotine through the skin to help relieve cravings. It doesn’t contain any harmful chemicals found in cigarettes like carbon monoxide and aids with withdrawal symptoms such as restlessness and low moods.