How to Quit Smoking
Do you smoke or know someone who does? Quitting is hard, but your body starts healing within minutes. The sooner you stop, the faster your body repairs the damage caused by smoking. Let’s take a look at how to quit smoking and what happens when you quit smoking.
What Happens When You Quit Smoking?
After 20 Minutes
Your heart rate and blood pressure drop to normal levels. Blood starts circulating more efficiently. This is the first win.
After 12 Hours
Carbon monoxide levels in your blood return to normal. Oxygen can now move freely to vital organs.
After 24 to 48 Hours
Nicotine begins to subside. Nerve endings start regenerating. Your sense of taste and smell begin to improve.
After 2 Weeks to 3 Months
Blood flow improves. Your lungs become stronger and clearer. Breathing gets easier, and you feel more energetic.
After 1 to 9 Months
Coughing, wheezing, and shortness of breath reduce. Tiny hairs (cilia) in your lungs begin to regrow, helping your lungs clean themselves better.
After 1 Year
Your risk of heart disease drops by half compared to a smoker. That’s a major step toward a longer life.
After 5 to 15 Years
Stroke risk drops to that of a non-smoker. Your risk of mouth, throat, and bladder cancer also reduces significantly.
After 10 to 15 Years
Your risk of lung cancer drops by up to 50%. According to research, your overall life expectancy increases as your body continues to heal.
The Difficulties of Quitting Smoking
Quitting smoking is a major step, but it comes with challenges. Many people experience physical, emotional, and psychological withdrawal symptoms.
1. Strong Cravings
The urge to smoke can hit anytime, especially during stress or boredom. These cravings often peak within the first few days.
2. Trouble Sleeping
Many people struggle to fall asleep or stay asleep during the first week of quitting. This usually improves with time.
3. Increased Appetite
Nicotine suppresses appetite, so you might feel hungrier after quitting. Some gain weight if they don’t manage their diet.
5. Difficulty Focusing
Nicotine affects brain chemicals linked to alertness. Without it, you might find it harder to concentrate in the first few weeks.
Emotional and Mental Changes
When you quit, your mind goes through withdrawal too. You may feel anxious, depressed, restless, or irritable. These changes are temporary. Research has shown that mood stabilizes after a few weeks. Eventually, you’ll notice better focus, sharper memory, and improved sleep.
The first few days are the hardest, but your body gradually adjusts. Within weeks, withdrawal symptoms begin to fade. According to research, most people feel significantly better after one month of quitting.
How to Quit Smoking
Quitting smoking is hard, but it’s possible. You need a plan, support, and the right tools to succeed.
1. Make a Clear Decision
Pick a quit date and stick to it. Don’t wait for the perfect time. There’ll never be one.
2. Know Your Triggers
Identify what makes you reach for a cigarette—stress, alcohol, boredom, or certain people. Avoid or manage those triggers carefully.
3. Replace the Habit
Chew gum, snack on healthy nuts, or sip water when cravings strike. Keep your hands and mouth busy.
4. Get Support
Surround yourself with supportive people. Tell friends and family you’re quitting. Join a support group or talk to an expert. You don’t have to do it alone.
5. Stay Active
Exercise boosts mood, reduces stress, and helps with withdrawal symptoms. Even a daily walk can make a big difference.
6. Consider Natural or Medical Aids
Nicotine patches, lozenges, or herbal detox can reduce withdrawal. According to research, these aids increase your chance of success.
7. Improve Your Diet
Eat antioxidant-rich foods like vegetables and fruits.
8. Avoid Alcohol and Caffeine
These increase the urge to smoke. Replace coffee or beer with herbal teas or smoothies for the first few weeks.
9. Reward Yourself
Save the money you would’ve spent on cigarettes. Use it to treat yourself weekly and celebrate every win.
10. Don’t Be Hard on Yourself
If you relapse, don’t give up. Reflect on what triggered it, and try again stronger and smarter.
Extra Tips to Help Your Body Heal Faster
Healing begins the moment you quit, but you can speed it up by supporting your body:
- Drink water to flush toxins faster.
- Exercise regularly to strengthen lungs and improve circulation.
- Get enough sleep to repair body tissues.
- Avoid alcohol and other triggers.
Support Your Detox Naturally
To support smokers during recovery, we recommend Makanaki Detox for Smokers. It helps flush out nicotine, clears the lungs, and restores energy.
Conclusion
Quitting smoking is not easy, but every second counts. Your body wants to heal. And the healing begins the moment you stop. You don’t have to do it alone—get help, stay focused, and give your body the fresh start it deserves.
Your Wellness Is Our Concern At Fekomi Wellness
Our team of highly qualified and certified healthcare consultants at Fekomi wellness are always ready and happy to help you with your health concerns. Visit Fekomi Wellness today to book an appointment and begin your wellness journey.” Kindly call our desk line on +2349074197154 for more enquiries.
References
- American Lung Association – what to expect when quitting
- Cancer Research – how do I stop smoking?
