Benefits of quitting tobacco
Secondhand smoke; Cigarette smoking - quitting; Tobacco cessation; Smoking and smokeless tobacco - quitting; Why you should quit smoking
You probably know by now that smoking damages your lungs, raising your risk for bronchitis, emphysema, and lung cancer. And, you're probably well aware that lighting up also puts you at risk for many different types of cancers, as well as eye disease like cataracts and premature wrinkles, you know why you shouldn't smoke, it's just the quitting part you can't seem to get past. Let's talk about some helpful tips to help you quit smoking, for good this time. It's a familiar story, one that plays out over and over again among smokers. You vow to quit, and you have every intention of doing it, and then the cravings hit. And you can't think about anything but having a cigarette. You get irritable, and you start putting on weight. You think, Just one cigarette wouldn't hurt, would it? And then, before you know it, you're smoking again. Most smokers have tried to quit, and failed, several times. Even if you've failed before, you can still succeed at quitting. Many people have. You just need to find the technique that works for you. So, here are a few tips that can help. First, set a quit date. Write it down on your calendar and tell a few friends, so you'll be too embarrassed to back out. Before your quit date, throw out every cigarette in your house, car, and office. Also toss every ashtray, lighter, and anything else you need to smoke. Wash your clothes and clean your furniture so you won't have that smoky smell hanging around your house. Next, call your doctor. Ask about smoking cessation programs in your area. Also learn about tools that can help you quit, like medicines that reduce the urge to smoke, and nicotine replacement gums, lozenges, patches, and sprays. And then, plan what you'll do instead of smoking. If you smoke with your morning cup of coffee, drink tea or go for a walk instead. If you need a cigarette to keep your mouth busy, try chewing sugarless gum or nibble on a carrot stick. Stick to places where smoking isn't allowed, like smoke-free restaurants. And finally, reward yourself for not smoking. Put all that money that you would have spent on cigarettes into a jar. And once you've collected enough money, use it to take a trip or buy something you've wanted for a long time. Don't get discouraged. Quitting smoking isn't easy. If it were, everyone would have done it by now. Be persistent, reward yourself for the progress you've made, and keep at it until you finally conquer the urge to smoke.
A thrombus is a blood clot that forms in a vessel and remains there. An embolism is a clot that travels from the site where it formed to another location in the body. Thrombi or emboli can lodge in a blood vessel and block the flow of blood in that location depriving tissues of normal blood flow and oxygen. This can result in damage, destruction (infarction), or even death of the tissues (necrosis) in that area.
Cancer can affect just about any part of the body, from the colon to the pancreas. Some cancers grow quickly, while others grow more slowly and are easier to treat. But of all the different cancers out there, one of the deadliest is lung cancer. Let's talk today about lung cancer. Cancer starts when cells begin to grow uncontrollably and form tumors. In the case of lung cancer, the tumors start in the lungs. Sometimes cancer starts somewhere else in the body and then spreads to the lungs. In that case, it's called metastatic cancer to the lung. Metastatic means disease that has spread. There are two types of lung cancer. The most common, and slower-growing form is non-small cell lung cancer. The other, faster-growing form is called small cell lung cancer. The most common way to get lung cancer is to smoke cigarettes. The more cigarettes you smoke and the earlier you start smoking, the greater your risk is. Even being around someone who smokes and breathing in the secondhand smoke from their cigarettes increases your risk of getting lung cancer. Even though smoking makes you much more likely to get lung cancer, you don't have to smoke or be exposed to smoke to get the disease. Some people who have lung cancer never lit up a cigarette in their life. They have been exposed to cancer-causing substances like asbestos, diesel fumes, arsenic, radiation, or radon gas. Or, they may not have had any known lung cancer risks. The most common signs of lung cancer are a cough that won't go away, chest pain, shortness of breath, weight loss, and fatigue. But just because you have these symptoms it doesn't mean that you have don't have lung cancer. These can also be signs of other conditions, like asthma or a respiratory infection. If you do have these symptoms, see your doctor. A chest x-ray, MRI, or CT scan can view the inside of your lungs to look for signs of cancer or other diseases. What happens if you do have lung cancer? Doctors divide lung cancer into stages. The higher the stage, the more the cancer has spread. For example, a stage 1 cancer is small and hasn't spread outside of the lungs. A stage 4 cancer has spread to the other organs, such as the kidneys or brain. Depending upon the type and stage of your lung cancer, you may need surgery to remove part or all of your lung. Or, your doctor may recommend radiation or chemotherapy to kill cancer cells. If you have lung cancer, how well you do depends upon the stage of your disease and the type of lung cancer that you have. Early-stage cancers have the highest survival and cure rates. Late-stage cancers are harder to treat. Because lung cancer can be so deadly, prevention is key. The most important that thing you can do is to stop smoking, and avoid being around anyone who does smoke.
The lungs are the primary respiratory organs and act as filters for the air the body breathes in. Normally, they have a healthy pink color, as seen in this microscopic view of the alveoli. Filtering smoke from the air breathed in can do damage to the lung tissue as seen on the right in this smoker’s lung. Over time, carbon molecules from inhaled smoke deposit in the lung tissue, giving it a blackened appearance. Smoking can eventually lead to the formation of tumors and other serious lung diseases. Smoking has also been linked to diseases that affect the cardiovascular system, such as atherosclerosis, which can lead to a heart attack or stroke. The best advice is if you don’t smoke, don’t start. If you do smoke, it’s never too late to quit.
Information
If you smoke, you should quit. But quitting can be hard. Most people who have quit smoking have tried at least once, and often several times, without long-term success in the past. View any past attempts to quit as a learning experience, not a failure.
There are many reasons to quit using tobacco. Long-term use of tobacco can increase your risk of many serious health problems.
THE BENEFITS OF QUITTING
You may enjoy the following when you quit smoking.
- Your breath, clothes, and hair will smell better.
- Your sense of smell will return. Food will taste better.
- Your fingers and fingernails will slowly appear less yellow.
- Your stained teeth may slowly become whiter.
- Your children will be healthier and will be less likely to start smoking.
- It will be easier and cheaper to find an apartment or hotel room.
- You may have an easier time getting a job.
- Friends may be more willing to be in your car or home.
- It may be easier to socialize. Many people do not smoke and do not like to be around people who smoke.
- You will save money. If you smoke a pack a day, you spend about $2000 a year on cigarettes.
HEALTH BENEFITS
Some health benefits begin almost immediately. Every week, month, and year without tobacco further improves your health.
- Within 20 minutes of quitting: Your blood pressure and heart rate drop to normal.
- Within 12 hours of quitting: Your blood carbon monoxide level drops to normal.
- Within 2 weeks to 3 months of quitting: Your circulation improves and your lung function increases.
- Within 1 to 9 months of quitting: Coughing and shortness of breath decrease. Your lungs and airways are more able to handle mucus, clean the lungs, and reduce the risk of infection.
- Within 1 year of quitting: Your risk of coronary heart disease is half that of someone still using tobacco. Your heart attack risk drops dramatically.
- Within 5 years of quitting: Your risk of mouth, throat, esophagus, and bladder cancers are reduced by half. Cervical cancer risk falls to that of a non-smoker. Your stroke risk can fall to that of a non-smoker after 2 to 5 years.
- Within 10 years of quitting: Your risk of dying from lung cancer is about one half that of a person who still smokes.
- Within 15 years of quitting: Your risk of coronary heart disease is the same as that of a non-smoker.
Other health benefits of quitting smoking include:
- Lower chance of blood clots in the legs, which may travel to the lungs
- Lower risk of erectile dysfunction
- Fewer problems during pregnancy, such as babies born at low birth weight, premature labor, miscarriage, and cleft lip
- Lower risk of infertility due to damaged sperm
- Healthier teeth, gums, and skin
Infants and children who you live with will have:
- Asthma that is easier to control
- Fewer visits to the emergency room
- Fewer colds, ear infections, and pneumonia episodes
- Reduced risk of sudden infant death syndrome (SIDS)
MAKING THE DECISION
Like any addiction, quitting tobacco is difficult, especially if you do it alone. There are a lot of ways to quit smoking and many resources to help you. Talk to your health care provider about nicotine replacement therapy and smoking cessation medicines.
If you join smoking cessation programs, you have a much better chance of success. Such programs are offered by hospitals, health departments, community centers, and work sites.
You probably know by now that smoking damages your lungs, raising your risk for bronchitis, emphysema, and lung cancer. And, you're probably well aware that lighting up also puts you at risk for many different types of cancers, as well as eye disease like cataracts and premature wrinkles, you know why you shouldn't smoke, it's just the quitting part you can't seem to get past. Let's talk about some helpful tips to help you quit smoking, for good this time. It's a familiar story, one that plays out over and over again among smokers. You vow to quit, and you have every intention of doing it, and then the cravings hit. And you can't think about anything but having a cigarette. You get irritable, and you start putting on weight. You think, Just one cigarette wouldn't hurt, would it? And then, before you know it, you're smoking again. Most smokers have tried to quit, and failed, several times. Even if you've failed before, you can still succeed at quitting. Many people have. You just need to find the technique that works for you. So, here are a few tips that can help. First, set a quit date. Write it down on your calendar and tell a few friends, so you'll be too embarrassed to back out. Before your quit date, throw out every cigarette in your house, car, and office. Also toss every ashtray, lighter, and anything else you need to smoke. Wash your clothes and clean your furniture so you won't have that smoky smell hanging around your house. Next, call your doctor. Ask about smoking cessation programs in your area. Also learn about tools that can help you quit, like medicines that reduce the urge to smoke, and nicotine replacement gums, lozenges, patches, and sprays. And then, plan what you'll do instead of smoking. If you smoke with your morning cup of coffee, drink tea or go for a walk instead. If you need a cigarette to keep your mouth busy, try chewing sugarless gum or nibble on a carrot stick. Stick to places where smoking isn't allowed, like smoke-free restaurants. And finally, reward yourself for not smoking. Put all that money that you would have spent on cigarettes into a jar. And once you've collected enough money, use it to take a trip or buy something you've wanted for a long time. Don't get discouraged. Quitting smoking isn't easy. If it were, everyone would have done it by now. Be persistent, reward yourself for the progress you've made, and keep at it until you finally conquer the urge to smoke.
Cancer can affect just about any part of the body, from the colon to the pancreas. Some cancers grow quickly, while others grow more slowly and are easier to treat. But of all the different cancers out there, one of the deadliest is lung cancer. Let's talk today about lung cancer. Cancer starts when cells begin to grow uncontrollably and form tumors. In the case of lung cancer, the tumors start in the lungs. Sometimes cancer starts somewhere else in the body and then spreads to the lungs. In that case, it's called metastatic cancer to the lung. Metastatic means disease that has spread. There are two types of lung cancer. The most common, and slower-growing form is non-small cell lung cancer. The other, faster-growing form is called small cell lung cancer. The most common way to get lung cancer is to smoke cigarettes. The more cigarettes you smoke and the earlier you start smoking, the greater your risk is. Even being around someone who smokes and breathing in the secondhand smoke from their cigarettes increases your risk of getting lung cancer. Even though smoking makes you much more likely to get lung cancer, you don't have to smoke or be exposed to smoke to get the disease. Some people who have lung cancer never lit up a cigarette in their life. They have been exposed to cancer-causing substances like asbestos, diesel fumes, arsenic, radiation, or radon gas. Or, they may not have had any known lung cancer risks. The most common signs of lung cancer are a cough that won't go away, chest pain, shortness of breath, weight loss, and fatigue. But just because you have these symptoms it doesn't mean that you have don't have lung cancer. These can also be signs of other conditions, like asthma or a respiratory infection. If you do have these symptoms, see your doctor. A chest x-ray, MRI, or CT scan can view the inside of your lungs to look for signs of cancer or other diseases. What happens if you do have lung cancer? Doctors divide lung cancer into stages. The higher the stage, the more the cancer has spread. For example, a stage 1 cancer is small and hasn't spread outside of the lungs. A stage 4 cancer has spread to the other organs, such as the kidneys or brain. Depending upon the type and stage of your lung cancer, you may need surgery to remove part or all of your lung. Or, your doctor may recommend radiation or chemotherapy to kill cancer cells. If you have lung cancer, how well you do depends upon the stage of your disease and the type of lung cancer that you have. Early-stage cancers have the highest survival and cure rates. Late-stage cancers are harder to treat. Because lung cancer can be so deadly, prevention is key. The most important that thing you can do is to stop smoking, and avoid being around anyone who does smoke.
References
American Cancer Society website. Health benefits of quitting smoking over time.
Brunetta PG, Kroon L. Smoking cessation. In: Broaddus VC, Ernst JD, King TE, et al, eds. Murray and Nadel's Textbook of Respiratory Medicine. 7th ed. Philadelphia, PA: Elsevier; 2022:chap 66.
Centers for Disease Control and Prevention website. Smoking cessation: fast facts.
George TP. Nicotine and tobacco. In: Goldman L, Cooney KA, eds. Goldman-Cecil Medicine. 27th ed. Philadelphia, PA: Elsevier; 2024:chap 363.
Gotts JE, Benowitz NL. Smoking hazards: cigarettes, vaping, marijuana. In: Broaddus VC, Ernst JD, King TE, et al, eds. Murray and Nadel's Textbook of Respiratory Medicine. 7th ed. Philadelphia, PA: Elsevier; 2022:chap 65.
Patnode CD, O'Connor E, Whitlock EP, Perdue LA, Soh C, Hollis J. Primary care-relevant interventions for tobacco use prevention and cessation in children and adolescents: a systematic evidence review for the US Preventive Services Task Force. Ann Intern Med. 2013;158(4):253-260. PMID: 23229625
Prescott E. Lifestyle interventions. In: de Lemos JA, Omland T, eds. Chronic Coronary Artery Disease: A Companion to Braunwald's Heart Disease. Philadelphia, PA: Elsevier; 2018:chap 18.
Version Info
Last reviewed on: 11/19/2023
Reviewed by: Jacob Berman, MD, MPH, Clinical Assistant Professor of Medicine, Division of General Internal Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
