The Benefits Of Staying Quit | Make Smoking History

The single best thing you can do for your health and your future is to quit. The moment you stop smoking your body begins to repair itself and your risk of developing a smoking-related illness begins to decrease. You'll also save a heap of money. Find out just how much with our savings calculator.

It is never too late to benefit from quitting smoking. Quitting smoking has major health benefits at any age, even if you're already suffering from a smoking-related illness.

20 minutes after the last cigarette

Blood pressure and pulse rate begin to normalise
The body temperature of hands and feet increases to normal

1 hour

Your resting heart rate begins to decrease

4 hours

Breath becomes fresher

12 hours

Almost all of the nicotine is out of your system

24 hours

Risk of heart attack begins to decrease
The excess carbon monoxide in your blood has decreased
The oxygen level in blood increases, helping your circulation

48 hours

Nerve endings start to regrow
Your sense of smell and taste begin to improve

1 week

Your lungs' natural cleaning system starts to heal and become better at removing mucus, tar and dust from your lungs

1 month

Circulation continues to improve
Walking becomes easier
Your body is better at fighting off infections in cuts and wounds

3 months

Your blood is less thick and sticky, allowing blood flow to improve
The skin appearance begins to improve
Lung function continues to improve, making it easier to remove mucus, tar and dust
Tobacco stains on your fingers begin to fade

9 months

Coughing, sinus congestion, and shortness of breath all decrease
Cilia regrow in the lungs, increasing the ability to 'clean lungs'
Your overall energy increases
Stress levels are lower than when you were smoking
Your immune system should be better at fighting off colds and flu

1 year

Your increased risk of coronary heart disease is halved (compared to someone who smokes)

5 years

Stroke risk is reduced to that of someone who doesn't smoke from as early as 5 years after quitting

10 years

Increased risk of lung cancer can drop to half that of someone who continues to smoke
Risk of other cancers decreases, including laryngeal, oral cavity, oesophageal, bladder, cervical and pancreatic cancer

15 years +

Risk of heart attack and stroke is similar to that of someone who doesn't smoke

Looking for other information?

chalk writing on pavement saying 'you got this'

Quit Methods

There are so many different ways to quit, find the one that will work for you.

Learn more about quit methods

Quit Apps

Free apps such as My QuitBuddy can be a fun and practical way to quit and stay smoke-free.

Learn more about quit apps

A group of friends gathered around a campfire and drinking a hot drink

Real Quitting Experiences

There are more ex-smokers today than there are smokers. Find out how they did it by reading their stories.

Latest News

We publish blogs on many different tobacco-related topics, you're sure to learn something new.

Free Quit Support

Talk to the Quitline

Quitline is a confidential advice and information service for people who want to quit smoking. For the cost of a local call (except mobile phones), a trained advisor can help you to plan and develop strategies to quit smoking and stay quit. You can also use webchat during opening hours.

Call Quitline 13 7848 now