Timetable
WARNING: While most of the listed health risk reversal entires are common to all quitting methods, the below chart is intended for cold turkey quitters only, not those using quitting products which may produce their own symptoms, delay withdrawal or otherwise inhibit restoration of natural brain neuron function or sensitivities.
The chart reflects averages and norms. Do not rely upon this chart as it relates to any behavioral change or symptom if you are using any quit smoking product. If using a product and you or a family member are at all concerned about any change in behavior, depression, aggression or any ongoing symptom contact your physician and pharmacist IMMEDIATELY! If you experience any suicidal thinking, thoughts of wanting to harm or kill others, loss of consciousness, seizure or other serious behavioral change or symptom seek IMMEDIATE EMERGENCY MEDICAL ATTENTION.
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Below, we will take a look at how the body reacts and starts the healing process within just few minutes after the last cigarette. If you decide to quit now, your body can begin reaping the benefits for deciding to quit, and become a non-smoker for the rest of your life.
Within ... | |
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal. | |
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction. | |
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal. | |
Anxieties peak in intensity and within two weeks should return to near pre-cessation levels. | |
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks. | |
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase. | |
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them. | |
10 days - The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes. | |
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user. | |
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician. | |
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers. | |
Your heart attack risk has started to drop. Your lung function is beginning to improve. | |
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared. | |
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased. | |
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker. | |
Your risk of stroke has declined to that of a non-smoker. | |
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined. Your risk of developing diabetes is now similar to that of a never-smoker (2012 study). | |
Your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study). | |
Your risk of coronary heart disease is now that of a person who has never smoked. | |
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study). Risk of pancreatic cancer reduced to that of a never-smoker (2011 study). |
... so long as we stop while still time!
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- There are over 4000 harmful chemicals are contained in a single stick of cigarette, which include 60 carcinogens and 200 known poisons.
- Different types of cancers are caused by smoking such as cancer of the lungs, mouth, throat, kidney, pancreas, cervix, leukemia and stomach.
- The risks of lung diseases such as pneumonia, chronic bronchitis, and emphysema are significantly increased due to smoking.
- The risk of smokers dying from a heart attack is doubled compare to non-smokers.
- For women over 35, using birth control pills while smoking can increase the risks of heart attack, blood clots of the leg, and stroke.
- Based on a study conducted by CDC, an adult male smoker's life is cut by around 13 years, while females lose around 14 years.
- Smoking can steal one's quality of life due to illnesses experience.
- In the U.S. alone, one of every 5 deaths is linked to smoking. The sad fact is that, these deaths are indeed preventable.
- More or less 3,000 non-smokers die of lung cancer annually because of exposure to secondhand smoke.
- More or less 35,000 non-smokers die from heart disease as a result of being exposed to secondhand smoke.
- Ranging from 200,000 and 1 million kids suffer from severe asthma annually as a result of secondhand exposure.
- Children exposed to secondhand are vulnerable to respiratory and ear infections.
Cheat Sheet To Help Quit Smoking
find this cheat sheet helpful while you are starting
your quit smoking timeline. Perhaps, among
these tips are useful towards your success in
quitting.
- Throw all cigarette paraphernalia like ashtrays, lighters or matches, and of course cigarettes.
- When the craving to smoke arrives, take a deep breath, hold it for 10 seconds and slowly release it. In short, do a basic breathing exercise when you feel to smoke.
- Perform regular exercise. Doing light exercises on a daily basis help relieve stress, which is one of the symptoms of nicotine withdrawal.
- Instead of smoking, use substitutes such as cinnamon stick, lemon drops, sugarless gum or carrots.
- Eat 3 meals daily and avoid spicy foods, which triggers the urge to smoke.
- Avoid daily routines that remind of smoking, or at least change to something which do not relate to smoking. For example, play solitaire during break at work, instead of smoking.
- Drinking enough amounts of water helps cleanse nicotine addiction and turn it into urine. Also, avoiding coffee and alcohol help stop the cravings.
- Keep your hands busy on things, instead of holding a cigarette.
- When socializing, spend most of the time with people who are not smokers.
- Brushing teeth on a regular basis gets rid the smell of cigarette, which helps avoid cravings to smoke. Furthermore, have a dentist clean your teeth to get rid of the bad breath as a result of smoking.
- When deciding to quit, tell your friends, family and colleagues. Ask them to help and support fulfill the quit smoking timeline.
- Every day that passed by without a cigarette, congratulate yourself. This helps develop self-confidence and increase the chances of being successful quitting.
- Decide which options to take in quitting, instant or gradual, and know the possible symptoms associated in quitting. Doing this helps you prepare your mind and body.
- If someone within the family smokes, encourage him or her to quit. This eliminates any cigarette temptation at home.
- Get enough rest every day, this prevents stress and helps eliminate the urge to smoke.
- Have a regular checkup with your doctor, in case prolonged symptoms of nicotine withdrawal occur.
- Find quit smoking support group online or at your local community.
- Consider the use of medical options of quitting. A lot of people are successful using medical options, which are available over the counter and some are prescribed.
- Defeat the habit of getting used to holding a cigarette, have a handful of peanut instead.
- Try a combination of medical options of quitting along with natural therapy such as hypnosis, acupuncture and acupressure.
If you have relapse, that does not mean you fail. Simply pick up where you fall, get up and start over. Remember, nobody is a failure until one accept it as reality.