Did you know that smoking causes nearly 85% of lung cancer deaths, as reported by the World Health Organisation (WHO)? It doesn’t just harm your lungs—it takes a toll on your heart and every organ in your body. 

Renowned cardiac surgeon Dr. Dinesh Kumar Mittal emphasises, “Smoking puts a substantial amount of strain on the cardiovascular system, raising the risk of heart disease, high blood pressure, and stroke. The positive news is that discontinuing smoking reduces your risk of developing these serious illnesses and helps to repair the harm.”

This blog explains the benefits of quitting smoking, read on to understand the profound impact of breaking free from tobacco.

What happens to your body when you quit smoking?

According to the WHO, this is how your body reacts when you quit smoking:

• Within 20 Minutes: Heart rate and blood pressure start to return to normal.
• After 12 Hours: Carbon monoxide levels in the blood drop to normal, improving oxygen supply.
• After 2 Weeks to 3 Months: Circulation and lung function improves.
• After 1 Year: The risk of coronary heart disease drops by 50%.
• After 5 Years: The risk of stroke reduces to that of a non-smoker.

Some long-term changes include:

• Less dependence on nicotine, which results in reduced cravings and withdrawal symptoms.
• Enhanced capacity to smell and taste.
• Increased blood flow restores the skin’s natural radiance.
• Your immune system gets stronger, increasing your resistance to diseases and infections.
• Nicotine no longer interferes with your natural sleep pattern, which increases the quality of your sleep.
• Decreased stress and anxiety with an increased sense of control over your health.

What is the Connection Between Smoking and Heart Disease?

Smoking increases the risk of cardiovascular diseases by 2 to 4 times. It contributes to heart disease in the following ways:

• Reduced Oxygen Supply: Carbon monoxide from smoke binds to haemoglobin, reducing oxygen transport to vital organs, including the heart.
• Artery Damage and Plaque Buildup: Smoking promotes the buildup of fatty deposits (atherosclerosis) in arteries, leading to blockages that increase the risk of heart attacks and strokes.
• Blood Clots: Smoking increases clotting tendencies and increases the risk of strokes and heart attacks.
• Increased Blood Pressure and Heart Rate: Nicotine stimulates the nervous system, raising heart rate and blood pressure and making the heart work harder.

Quitting smoking reduces these risks almost immediately, leading to significant improvements in heart health over time.

How Quitting Smoking Improves Blood Pressure and Circulation?

Smoking worsens high blood pressure by constricting blood vessels and increasing the workload on the heart. Once you quit smoking, your cardiovascular system begins to recover:

• Immediate Effects: Blood pressure starts to normalise within 20 minutes of quitting.
• Short-term Effects: Circulation improves within weeks, reducing the strain on the heart.
• Long-term Effects: The risk of hypertension-related complications, such as heart disease and stroke, decreases over time.

A happy patient of Dr. Dinesh expressed, “I never thought much about the damage smoking was doing to my heart until I suffered a mild heart attack. Dr. Dinesh told me that quitting smoking was the primary thing I should do to prevent another one. It was challenging, but he provided me with continued guidance and support. I am grateful to Dr. Dinesh for helping me turn my health around.”

How is Smoking and Lung Cancer Development Linked?

According to the Centers for Disease Control and Prevention (CDC) and the National Cancer Institute (NCI), cigarette smoke contains over 7,000 chemicals, with at least 70 known to cause cancer. 

These harmful substances, including benzene, formaldehyde, and arsenic, have been identified as carcinogens, contributing to various forms of cancer and other serious health issues. 

Quitting smoking lowers the risk of lung cancer to a great extent. Former smokers experience a gradual decline in risk as lung tissue repairs itself.

How Long After Quitting Smoking Do the Lungs Heal?

While the extent of recovery depends on the duration and intensity of smoking, here is a general timeline of lung healing:

• Within 1 Month: Cilia (tiny hair-like structures in the lungs) begin to regenerate, helping to clear mucus and debris more effectively.
• Within 6 Months: Coughing and shortness of breath decrease as inflammation subsides.
• Within 1 Year: The National Heart, Lung, and Blood Institute (NHLBI) states that lung function improves by up to 30%, making physical activity easier.
• Within 5-10 Years: The risk of lung cancer and other respiratory diseases continues to decline.

Although some damage may be permanent, quitting smoking allows the body to repair and regenerate.

Dr. Dinesh shares his experience, “Many of my patients who needed bypass surgery or valve replacement had smoking as a common risk factor. The toxins in cigarette smoke accelerate plaque buildup in arteries. Quitting smoking can start reversing some of this damage, improving surgical outcomes and long-term heart health.”

What are Some Practical Ways to Quit Smoking Successfully?

Quitting smoking is a challenge, but it is attainable with the right strategies. Here are some effective tips to help you quit for good:

• Seek Support: Inform family and friends about your decision, and consider joining a support group.
• Nicotine Replacement Therapy: Options such as nicotine patches, gums, and lozenges can help manage withdrawal symptoms.
• Consider Prescription Medications: Medications like varenicline (Chantix) and bupropion (Zyban) can help in quitting smoking.
• Avoid Triggers: Identify situations that prompt smoking and develop alternative coping mechanisms. 
• Stay Active: Regular exercise can help reduce cravings and improve lung function.
• Practice Stress Management: Techniques like meditation, deep breathing, and yoga can help manage stress without smoking.
• Celebrate Milestones: Reward yourself for each milestone achieved in your journey to becoming smoke-free.

Note: Always seek a doctor’s advice before starting any kind of medication or therapy.

Conclusion

Quitting smoking is one of the best decisions you can make for your lung and heart health. The benefits of quitting smoking begin almost immediately and continue to improve over time. From reducing the risk of smoking-related diseases, enhancing respiratory function, and lowering blood pressure, quitting smoking can transform your health and quality of life.

FAQs

1. How does smoking affect women’s health?

Women who smoke are at a higher risk of fertility issues, pregnancy complications, osteoporosis, and an increased likelihood of developing lung cancer.

2. Is second-hand smoke really dangerous?

Yes, second-hand smoke contains the same harmful chemicals as directly inhaled smoke, increasing the risk of heart disease, lung cancer, and respiratory issues in non-smokers.

3. How much does quitting smoking improve life expectancy?

Giving up smoking can add up to 10 years to a person’s life.

4. How does second-hand smoke impact children?

Children exposed to second-hand smoke are more likely to develop asthma, respiratory infections, and ear infections.

5. Does smoking affect brain function?

Yes, smoking increases the risk of stroke, dementia, and cognitive decline by restricting blood flow to the brain.

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