Most of us know someone who has tried to quit smoking, maybe more than once.
The urge to light up again hits hardest in the first days, when the body is still asking for nicotine. Hidden in that struggle, though, something quieter is happening.
Within 20 minutes of the last cigarette, heart rate and blood pressure start to drop.
That is the opening of a timeline published by the US Centers for Disease Control and Prevention and the American Cancer Society.
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The gains stack up over hours, weeks and years, no matter how long or how heavily someone smoked.
The first day after your last cigarette
By roughly 12 hours smoke-free, the World Health Organization says the carbon monoxide level in the blood drops back to normal. Carbon monoxide competes with oxygen in red blood cells, so clearing it means more oxygen reaches muscles and the brain.
Nicotine levels in the blood fall to zero within a day or two, according to the American Cancer Society. The risk of a heart attack also starts falling in the first 24 hours.
Two weeks to three months
Between 2 and 12 weeks, blood circulation improves and lung function goes up, per WHO data. Walking up stairs or carrying groceries starts to feel less punishing.
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From 1 to 9 months, coughing and shortness of breath keep easing. Breathing becomes deeper and more comfortable.
One year smoke-free
After a full year without cigarettes, the risk of coronary heart disease drops to about half that of a smoker. Coronary heart disease is the narrowing of the arteries that feed the heart muscle, and it is the main driver of heart attacks.
The American Cancer Society describes the same window as a dramatic fall in heart attack risk.
From five to fifteen years out
Between 5 and 15 years after quitting, stroke risk falls to the level of a person who never smoked. The risk of cancers of the mouth, throat and voice box is also roughly cut in half.
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At 10 years, lung cancer risk is about half that of someone who is still smoking, according to the ACS. The risk of cancers of the bladder, esophagus and kidney also decreases.
At 15 years, the risk of coronary heart disease is close to that of a nonsmoker.
When to ask a doctor about quit aids
Willpower alone works for some people, but most need help. The CDC lists several medicines with strong evidence behind them.
Nicotine replacement therapy comes as patches, gum, lozenges, oral inhalers and nasal spray. Varenicline is a prescription pill that blunts nicotine's effect at receptors in the brain. Bupropion SR is an antidepressant that also eases cravings.
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A doctor or pharmacist can match the medicine to the person and manage any side effects. Free coaching is also available through state quitlines and the US government's smokefree.gov text and app services.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.