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Kick the Nic - Stop Smoking Now

  • Need motivation to quit smoking?


When you stop smoking, within . . .

24 hours

Your blood pressure, pulse rate, and the temperature of your hands and feet have returned to normal. Remaining nicotine in your bloodstream has fallen to 6.25 percent of normal peak daily levels, a 93.75-percent reduction. Your blood oxygen level has increased to normal. Carbon monoxide levels have dropped to normal.

48 hours

Damaged nerve endings have started to regrow, and your sense of smell and taste are beginning to return.

72 hours

Your entire body will test 100-percent nicotine-free and more than 90 percent of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. The number of cue-induced cravings experienced is declining for the “average” ex-user. Lung bronchial tubes are beginning to relax. Breathing is becoming easier.

5–14 days

The “average” ex-smoker will encounter an “average” of three cue-induced craving episodes per day. 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 fewer than two craving episodes per day, each less than 3 minutes.

14 days

Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in your gums and teeth is now similar to that of a non-user.

1–9 months

Cessation-related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness, and depression have ended. (If still experiencing any of these symptoms, see your physician.) Your heart attack risk has started to drop. Your lung function is beginning to improve. Your circulation has improved substantially. Walking has become easier. Your chronic cough, if any, has likely disappeared. If not, see a doctor, as a chronic cough can be a sign of lung cancer. Insulin resistance in ex-smokers has normalized. Any smoking-related sinus congestion, fatigue, or shortness of breath has decreased. Cilia have regrown in your lungs, thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your overall energy has increased.

1 year

Your excess risk of coronary heart disease, heart attack, and stroke has dropped to less than half that of a smoker.

5–15 years

Your risk of stroke has declined to that of a non-smoker. Risk of developing diabetes for both men and women is now similar to that of a never-smoker. Risk of cancer of the mouth, throat, esophagus, and pancreas has declined.

Why quit


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