What Happens When You Stop Smoking?

With over 7,000 chemicals released each time you light a cigarette,

it is no surprise that smoking is one of the leading causes

of preventable deaths worldwide.

Yet, with 1.3 billion people actively smoking, the question remains:

what actually happens when you stop?

In this article, we explore the physiological timeline of recovery after your last cigarette.

The First 24 Hours

The body begins to repair itself almost immediately.

20 Minutes: Your blood pressure and heart rate return to normal. Nicotine previously increased these by releasing epinephrine and norepinephrine, which narrowed blood vessels. As these effects fade, your hands and feet also return to their normal temperature.
2 Hours: Nicotine cravings begin. You may experience moodiness, drowsiness, tense feelings, and difficulty sleeping. This is a physiological response to the drop in dopamine that nicotine previously released.
8 Hours: Inhaled carbon monoxide clears, allowing oxygen levels in the bloodstream to return to normal. This frees up space for oxygen on your hemoglobin, though long-term smokers may still face risks from enlarged red blood cells and thicker blood.

24 Hours: Surprisingly, coughing will actually increase. This is your body’s way of clearing out accumulated toxins from the lungs. Additionally, the risk of developing various coronary artery diseases decreases within this first day.

As the days pass, the chemical dependency is challenged,

but sensory recovery begins.

48 Hours: Nicotine and its metabolites are completely eliminated from the body. Damaged nerve endings begin to regrow. Taste buds, often flattened and vascularly compromised by tar, begin to regain sensitivity, making food taste better.

72 Hours: Nicotine withdrawal peaks. You may experience headaches, nausea, cramps, anxiety, and depression. While intense, once you pass this mark, the worst of the withdrawal is officially over.

Over the months and years,

the body undergoes significant repair.

1 Month: The risk of developing type 2 diabetes, cancer, and cardiovascular diseases has already decreased.
3 to 9 Months: The damaged cilia in the lungs—hair-like structures that sweep away dust and debris—are almost fully repaired. As a result, symptoms like coughing and shortness of breath are almost completely eliminated.
1 Year: The risk of developing heart disease due to atheroma formation (fatty deposits in arteries) decreases by almost half.

10 Years: The chance of developing lung cancer decreases to half that of someone who continued smoking.
15 Years: The risk of a heart attack decreases to the same level as someone who has never smoked their entire life.

While the recovery process varies based on how much you smoked

and for how long, and some lung damage may be irreversible,

the benefits of quitting greatly outweigh the struggle of withdrawal.

Ultimately, the best way to avoid these risks

is not to begin smoking at all, but for those who do,

the body’s ability to heal is profound.