Quit Smoking and Improve Your Health Overnight

Smoking can reduce your life expectancy by at least 10 years. It’s as simple as that. Cigarettes—along with chewing tobacco, vapes, and e-cigarettes—contain thousands of harmful chemicals linked to heart disease, certain cancers, respiratory infections, and infertility. However, the human body is remarkably resilient and will begin to reverse these adverse health effects and heal itself immediately after you quit.

Healthy Monday can help you maintain your tobacco cessation goals. By recommitting to your quit every Monday, you can achieve steady and consistent progress and eliminate smoking, vaping, and tobacco use from your life completely. 

How to Quit (and Stay Quit)

Set a Date: Putting a quit date on your calendar creates a sense of mental preparedness and commitment. Try choosing a day or week that is free of events, parties, or other scenarios where you may be tempted to smoke. 

Spread the Word: Be proud of your pledge to quit. Tell your friends, family, and colleagues about your intention to quit or join an online tobacco cessation support group or community. Accountability will strengthen your resolve and improve your chances of maintaining your goals. 

Be Prepared: Understand withdrawal symptoms and learn your triggers. Knowing these ahead of time can help you avoid problematic situations or scenarios. If a craving arises, develop strategies to control it, such as calling a friend, drinking water, or chewing gum. 

Remember Your Motivation: Write down your reasons for quitting. Choose the most important, scribble it on a note, and carry it with you throughout the day. Read the reminder whenever you experience a trigger or craving.

The Benefits of Ditching Cigarettes: A Timeline 

Your body starts to repair itself immediately after you quit smoking. You’ll feel different, look different, and probably even smell different. Some of these changes literally happen overnight. So, here’s what happens when you quit smoking:

Day 1

After just 20 minutes of being smoke-free, your blood pressure and heart rate will decrease. Eight hours later, the carbon monoxide levels in your blood will return to normal, while the oxygen levels will increase. After one full day without smoking, you’ll lower your risk of heart attack.

Day 3

After 72 hours of quitting, your bronchial tubes will relax. Energy levels will improve and start to increase.

Month 1 – 3

You’ll save time and money, as much as sixty hours and $300 per month. Lung capacity and function improve, breathing feels more manageable, and you have greater athletic endurance. You reduce your risk of mouth cancer and gum disease. No more tobacco smoke also allows your smile to regain its natural shine.

Year 1

You are less likely to have a heart attack and have reduced your risk of cardiovascular disease by half compared to a regular smoker. Chances of fertility problems and pregnancy complications also diminish. You’ll feel less tired and more energized. Eliminating the use of cigarettes and other tobacco products is the number one way to regain control of your health. It’s no easy task, but many resources are available to help you make the change. Quit and Stay Quit Monday is a weekly cue to help you stay committed to your tobacco cessation goals. Click here for more information on how QSQM can help you control cravings, identify triggers, manage withdrawals, relieve stress, and regain control of your health.