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Kicking the habit: Discover the health benefits of quitting smoking

Team AckoJun 26, 2024

There’s no doubt about the fact that smoking is injurious to health. Despite all the warnings, the size of the tobacco market stands at $61.8 billion. It’s not just an addiction. Smoking is cutting your life short.

You might have taken the plunge to quit smoking a lot of times but failed miserably. It’s understandable that you can’t kick off a habit of years in a single day. But you need to showcase willpower and dedication if you really want to quit smoking.

Knowing the healthy benefits of quitting smoking might help you stay motivated. But even if you manage to stay motivated, tackling the withdrawal symptoms can be challenging. In this article, we will discuss the benefits of quitting smoking and how you will be able to effectively deal with the issue of withdrawal. Additionally, we will provide some tips to successfully free yourself from this notorious habit.

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Contents

Why you should quit smoking?
What are the health-related reasons to quit smoking?
A general timeline of when to expect improvements in health
Common Withdrawal Symptoms of Smoking
7 effective tips to quit smoking

Why you should quit smoking?

Smoking is one of the most dangerous habits one can develop in their lifetime. There is not one good thing that can come out of choosing to smoke tobacco products such as cigarettes, cigars, and even e-cigarettes. Tobacco consists of acetone, nicotine, tar, and carbon monoxide, all of which are known to cause substantial damage to the body.

Besides cancer, smoking can do lasting damage to your lungs, heart, eyes, skin, and mouth. It increases the risk of diabetes, fertility issues, mental health issues, and osteoporosis. But the good news is that once you make up your mind to quit smoking, your body can start the healing process almost immediately.

What are the health-related reasons to quit smoking?

So here are the benefits of quitting smoking that can help you kick-start your de-addiction journey and leave this deadly habit behind.

1. Respiratory health improves

One of the major benefits of quitting smoking is improved lung health. When you quit smoking, your chances of developing chronic obstructive pulmonary disease (COPD) reduce. COPD is a disease that leads to blocked airways, making breathing difficult.

Even if you already have asthma, if you stop smoking, the symptoms related to the condition will decline, and you will respond better to treatments in addition to improving your lung function. Other respiratory difficulties you may have faced, including coughing, wheezing, or breathing issues, will start easing.

2. Heart health improves

Your heart is another organ that will be immensely grateful when you kick this unhealthy habit. Blood circulation to the heart improves after you quit smoking. Your risk of death from heart disease drops. Levels of good cholesterol, also known as high-density lipoprotein (HDL), increase. Over time, your chances of experiencing a stroke and dying from it also drop to those of a non-smoker.

Your risk of developing heart disease decreases drastically 1–2 years after you quit smoking. Those who are suffering from heart disease can also benefit by giving up smoking. They avoid the risk of heart attack, premature death, and death because of heart conditions.

3. Risk of cancer decreases

The chemicals that are released through the burning of tobacco can cause the following types of cancer.

Bladder cancer
Lung cancer
Esophageal cancer
Cervical cancer
Colon and rectum cancer
Kidney cancer
Liver cancer
Mouth cancer
Throat cancer
Pancreatic cancer
Stomach cancer
Laryngeal cancer
Acute Myeloid Leukaemia (AML)

Once a person quits smoking, the chances of developing these cancers decrease over time. Those who have been diagnosed with the disease also benefit from quitting smoking.

4. Reproductive health improves

Smoking when you intend to get pregnant or during the pregnancy can affect your future child’s health in many ways. Women trying to get pregnant must quit smoking as soon as possible to secure their health and future children. Chances of pregnancy-related complications, such as preterm birth and underweight babies, can be negated if the mother stops smoking either before or during the early stages of pregnancy.

5. Mental health improves

Most often, you might find yourself reaching out for a packet of cigarettes to feel a sense of relief from the stress you encounter at work or in life in general. But did you know that once you throw away your cigarettes for good, you might start feeling much better? Once you pass the tobacco withdrawal stage of your de-addiction journey, you will feel a lot better as stress, depression, and anxiety levels start coming down. Quitting smoking in itself is a huge achievement, which can boost your confidence and uplift your mood.

6. Other health benefits of giving up smoking

Here are some of the other benefits of quitting smoking

Your food will start tasting better as your sense of taste returns.
You will also be able to enjoy the flowers and perfumes more as your sense of smell returns.
You will be able to do more physical activities without feeling tired.
You will not be a source of second-hand smoke, which also causes many health complications.
The process of nail and tooth yellowing comes to a stop once you ditch the tobacco.
You save money when you quit smoking, which can be funnelled towards other, more important needs.

A general timeline of when to expect improvements in health

Here is a timeline of health benefits that are in store for you after you quit smoking.

Timeline	Improvements
20 minutes	Your heart rate drops
24 hours	Nicotine completely disappears from your blood. Oxygen levels begin to increase as carbon monoxide levels begin to match those of a non-smoker. Blood pressure levels also drop, which begins to lower the risk of heart disease.
1 to 9 months	Lung health improves significantly and the chances of lung infections decrease. Episodes of coughing and shortness of breath occur less frequently.
1 to 5 years	The risk of coronary heart disease drops drastically.
5 to 10 years	Your risk of stroke decreases. The chances of developing mouth, throat, and laryngeal cancer are cut by 50% when compared to a smoker.
After 10 years	The risk of developing lung cancer drops close to 50% when compared to a smoker.
After 15 years	Your risk of developing coronary heart disease is on the same level as that of a non-smoker.
After 20 years	Your chances of developing mouth, pancreatic, throat, and laryngeal cancer are on the same level as those of a non-smoker.

Common Withdrawal Symptoms of Smoking

Once you quit smoking, you are likely to face different types of withdrawal symptoms. It’s important to remember that the withdrawal symptoms of nicotine aren’t harmful unless you give up and end up smoking. The symptoms will disappear with time, and your body will become accustomed to you not smoking. So, check out some of the withdrawal symptoms that you might experience after you quit smoking:

Urges or cravings to smoke: When someone smokes regularly, they often feel the urge to smoke when trying to quit. These cravings can range from mild to intense. Luckily, there are many strategies available to help reduce and manage these urges effectively.
Feeling irritated: One of the most common smoking withdrawal symptoms is feeling grouchy after quitting. It’s important to remind yourself that you are feeling this way because your body is trying to get used to function without nicotine.
Feeling jumpy and restless: It's completely normal to feel a bit jumpy or restless in the initial stages of quitting smoking. Your body may be adjusting to the absence of nicotine, and this can lead to feelings of irritability. Engaging in some physical activity can be beneficial in alleviating these feelings of jumpiness. Take a short walk or move around if you start feeling restless. Additionally, you may want to consider reducing your intake of caffeinated beverages such as coffee and tea. It's worth noting that caffeine can have a stronger and longer-lasting effect on your body after quitting smoking.
Having trouble focusing: Quitting smoking can make it tough to focus at first. Give yourself a break, especially in the early days. Try to avoid demanding tasks that need a lot of concentration.
Increased appetite and weight gain: When you quit smoking, it's common to experience an increase in appetite. Your body may not burn calories as quickly, leading to potential weight gain. The stress of quitting may also drive you to eat more as a way to keep your hands and mouth busy. Additionally, food may taste better as your senses of smell and taste improve without the dulling effects of smoking. Although some people may gain weight after quitting, it's vital for your health to stop smoking as soon as possible.
Sleeping issues: It is normal to experience difficulty sleeping when you stop smoking. This should improve over time, but if it is causing you distress, consider speaking with your healthcare provider for assistance. Lack of sleep can make it more challenging to remain smoke-free. If you are using a nicotine patch, consider removing it an hour before going to bed, as the nicotine may impact your ability to rest.
Anxious and depressed thoughts: Individuals who smoke have a higher likelihood of experiencing anxiety or depression compared to non-smokers. Some individuals may notice changes in their mood shortly after quitting smoking, especially if they have a history of anxiety or depression. Although smoking may initially provide a sense of relief from these mental health issues, it is only temporary. The nicotine in cigarettes simply masks the withdrawal symptoms rather than actually addressing anxiety or depression. The positive outcome is that after a few months of being smoke-free, many individuals find that their levels of anxiety and depression decrease compared to when they were smoking.

7 effective tips to quit smoking

You must remember that quitting smoking is a big commitment, and you must go easy on yourself during the initial stages of your de-addiction journey. The urge to grab a cigarette can rear its ugly head, but the longer you stick to your goal, the easier things become. Here are some tips on how you can quit smoking effectively.

Consult your doctor and draw up a plan that might include Nicotine Replacement Therapy, prescription medication, and counselling to help you deal with leaving smoking behind.
Look up local support groups that will give you a hand with your de-addiction program. Some platforms are also available online, which can be of immense help.
Certain triggers will push people towards smoking. Know these triggers and find ways to avoid them without falling back on smoking.
It pays to keep your mouth busy when the cigarette craving hits you. You can choose sugarless candies, gum, or any healthy snacks and munchies to keep your mouth occupied while you ride out your craving.
Ask your friends and family for their support in helping you fight your addiction. They can keep you in check and offer useful distractions.
Try relaxation techniques such as yoga or meditation or anything that can help you relax, such as a massage, a long bath, or even a calming piece of music.
Exercise is a great way to take your mind off smoking. Head to the gym or take a brisk walk around a park in your neighbourhood

If you are about to start your journey, we wish you all the very best and hope that you enjoy the freedom that leaving behind tobacco brings to you and your loved ones!

Here are some common questions about smoking and quitting the habit.

Can smoking be deadly?

Yes, smoking is a deadly habit. It can lead to cancer, stroke, and heart disease, all of which can take your life.

If I quit smoking today, when will my health start improving?

Quitting smoking is just about the best flavour you can do for your health. And the benefits of quitting smoking start showing up almost instantly, too. Your pulse rate drops within 20 minutes of quitting tobacco. It's all good news from there, as, over time, your risk of developing cancer, heart disease, and breathing issues starts to diminish substantially.

What are some of the withdrawal issues that I can face once I quit smoking?

You may face issues such as nausea, fatigue, indigestion, cough, sore throat, runny nose, constipation, headaches, irritability, and trouble falling asleep. But as you continue your de-addiction journey, your withdrawal symptoms will improve. Talk to your doctor and determine the best ways to deal with these issues. Do be gentle with yourself during this time and have some useful distractions at the ready.

Can those who smoke get Health Insurance?

Yes, those who smoke are eligible for Health Insurance. But they will have to pay a higher premium when compared to someone who doesn't smoke. This is because smokers come with their own health risks, such as heart disease, cancer, and lung issues, and are more likely to file claims. Hence their Insurance Premium may be on the higher side.

Should I let it be known that I smoke when applying for health Insurance?

It is best that you declare that you smoke from the get-go. If you fail to mention this detail, the insurance company has the right to reject your claim in the future.

Does smoking cause weight loss?

Studies have found that nicotine can decrease hunger, boost metabolism, and increase the rate at which calories are burned. Yet, these benefits are temporary, with research revealing the harmful impacts of smoking. While smokers may appear to weigh less than non-smokers, the health risks associated with smoking far surpass any potential weight loss advantages.

How many years of smoking causes cancer?

Smoking is a leading cause of cancer, regardless of the length of time you've been engaged in this bad habit. Every time you light up a cigarette, your chances of developing cancer rise. Some smokers wonder about the number of years it takes for cancer to develop from smoking, but the reality is, that no level of cigarette consumption is considered 'safe'.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on industry experience and several secondary sources on the internet, and is subject to changes.