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What happens to your body when you stop smoking

Pharmacy2U Clinical Team | minute read

If you’re thinking about giving up smoking, there’s no better time to start. Although data shows a steady, downward trend since 2011 in smoking prevalence, there are still around 6.4 million cigarette smokers in the UK, and approximately 4.5 million people using e-cigarettes or vapes.  

The good news is that more people are quitting than ever before. In 2022, the UK saw the lowest proportion of smokers since records began. More and more of us are seeing the health benefits of quitting smoking, from lower blood pressure to reduced risk of heart attacks. The even better news is that these benefits start almost immediately. 

In this Article:

01: What happens when you stop smoking? 02: Stop smoking benefits: a timeline03: What to expect when you stop smoking 04: How to quit smoking for good

What happens when you stop smoking?

As well as the health benefits of a smoke-free lifestyle, there are positive financial impacts to consider. Based on an average of 20 cigarettes per day, smokers are spending almost £5,000 per year.  

Stopping smoking not only has a positive impact on your health, but the health of those around you too. Breathing in second-hand smoke (known as passive smoking) poses its own health risks, and can be particularly damaging to children’s developing organs. Children living in a household with at least one smoker are more likely to develop conditions such as asthma, chest infections, and ear infections. By making a commitment to quit, you can prevent those around you from being exposed to the dangers of second-hand smoke.  

Stop smoking benefits: a timeline

If you want to look after your health and your wallet, the changes begin from the moment you smoke your last cigarette. 

  • After 20 minutes: Nicotine increases the heart rate. In as little as 20 minutes after your last cigarette, you’ll notice your pulse will start to slow. Your blood pressure will reduce as well. A healthy blood pressure (between 90/60mmHg and 120/80mmHg) decreases your risk of coronary heart disease. 

  • After 12 hours: In just half a day, your body will have cleansed itself of harmful chemicals such as carbon monoxide. This will increase your blood oxygen levels, helping to support your immune system. Cigarette smoke contains more than 7,000 chemicals. 

  • After 48 hours: In two days, with reduced carbon monoxide levels and nicotine flushed out, your risk of heart attacks begins to drop. This is because the veins are less constricted, promoting healthy blood flow. Your lungs will begin to clear out mucus, and you’ll notice an improved sense of taste and smell.  

  • After a week: Physical activity may become easier after a week thanks to relaxed bronchial tubes. This begins within just three days, allowing for a greater intake of air. This is likely to be the hardest stage of quitting as withdrawal symptoms kick in. Try to stick with it as the best is yet to come. 

  • After a month: At this stage, you’ll likely notice differences in your overall wellbeing and appearance.  Withdrawal symptoms should start to subside, benefitting your mental health. You may notice bright skin and fewer wrinkles. Your circulation will have increased, and you’ll be less susceptible to illnesses. 

  • After six months: Half a year in, your lung function will have increased by approximately 10%. Breathing problems will lessen and you’ll find yourself coughing and wheezing less. Fertility improves in women, as well as reduced risks of conditions like cervical cancer. This is because smoking cigarettes weakens the immune system, leaving females more vulnerable to HPV, which can develop into cervical cancer.  

  • After a year: By this point, your risk of a heart attack and risk of heart disease will be 50% less than a smoker’s.  With nicotine levels at absolute zero, you may notice you find it easier to handle stressful events without reaching for cigarettes or e-cigarettes. 

  • After five years: The five-year mark is crucial for reducing cancer risk, including mouth, throat, oesophagus, and bladder cancer. These are all halved, while women’s cervical cancer risk reduces to that of a non-smoker. Your risk of stroke also returns to that of a non-smoker after five years. 

  • After 15 years: By now, your heart attack risk is the same as someone who has never smoked, while your risk of death from lung cancer will have halved compared with a smoker’s. Your chances of getting lung cancer are now almost the same as those of someone who has never smoked. You’re also less likely to develop dementia, osteoporosis and type 2 diabetes. What’s more, you’ll have saved thousands of pounds, you won’t have endangered your loved ones with second-hand smoke, and your lifespan will have increased. 

What to expect when you stop smoking

From reduced shortness of breath to a better sense of smell, there is no end to the benefits of giving up. That doesn’t mean it will be easy though – which is why there are so many products and free resources to help you stop. 

Don’t feel bad if you notice some weight gain when you start cutting down. Nicotine is a natural appetite suppressant, so you may be more likely to snack. This will be temporary and is usually limited to between 3 and 10lb, which you can manage with a healthy lifestyle. 

It’s normal to be concerned about feeling more stressed. In the first two to three weeks, you may experience irritability or restlessness as your body adjusts. These symptoms will subside, and you can use products like nicotine replacement therapy to wean yourself off and reduce the impact of these side effects.  

Ultimately, the benefits of stopping smoking far outweigh these temporary potential side effects. Seek out support from family and friends, who can listen to you if you’re feeling overwhelmed.  

How to quit smoking for good

If you’re ready to give up, you’re also ready to reduce health risks for you and the people around you. Remember it is a non-linear process. A single rough day won't overshadow the dedication and effort you've invested over the long haul. 

Rather than going ‘cold turkey’, it’s good to start with a reduction and quitting plan for smoking cessation. The NHS provides a range of free resources to support your smoke-free lifestyle, including tips for managing cravings and nicotine withdrawal. 

Take it slowly and use stop-smoking aids like lozenges or patches to manage cravings. A pharmacist or doctor will be able to offer guidance on the best treatment options for you. Try to avoid situations where you’ll be exposed to tobacco smoke – for example, if you’re with friends in the pub, don’t join them in the smoking area. 

Look for other ways to manage stress such as simple breathing exercises. You may find you’re used to habitually reaching for a cigarette when feeling anxious. The goal is to retrain your mind to find other outlets that won’t harm your health.  

Last but not least, remember that you’re not alone. Thousands of others have successfully quit smoking for good, and the NHS provides local stop-smoking services to help. At Pharmacy2U, we offer a range of quit-smoking aids, as well as comprehensive guides to giving up.  Help is at hand, and there’s never a bad time to stop smoking.