Tobacco products have zero health benefits; there is simply no reason any person should be consuming them. In quitting tobacco products, including cigarettes, chewing tobacco, and vapes, this is a big step towards improving overall health and quality of life. The harmful effects of tobacco usage are well-documented, and the benefits of quitting can be felt almost immediately as well as over the long term. Let’s further break down how to quit using tobacco products, the effects tobacco products have on the body and reasons why quitting is beneficial.
Help to Quit Smoking or Using Tobacco Products
Why You Should Quit
1. Endless health benefits – According to the Centers for Disease Control and Prevention (CDC), quitting smoking reduces the risk of dying from smoking-related diseases. Research shows that quitting at any age can give back years of life that would be lost by continuing to smoke. When you quit using tobacco products you will feel the effects almost instantly.
Here's a timeline of the immediate and short-term benefits of quitting smoking:
Within 20 minutes: Blood pressure and heart rate drop: Smoking raises your heart rate and blood pressure. These begin to return to normal levels shortly after you stop smoking.
Within 12 hours: Carbon monoxide levels decrease: Carbon monoxide, a harmful gas found in cigarette smoke, reduces the blood's ability to carry oxygen. Within about 12 hours after your last cigarette, the carbon monoxide level in your blood drops to normal, allowing more oxygen to vital organs like your heart and brain.
Within 24 hours: Decreased risk of heart attack: The risk of experiencing a heart attack begins to decrease as the cardiovascular system starts to repair itself.
Within 48 hours: Improved senses of taste and smell: Nerve endings damaged by smoking begin to regrow, enhancing your ability to taste and smell.
Within 72 hours: Nicotine is eliminated from the body: The addictive substance nicotine will be mostly out of your system by this time, leading to the intensification of withdrawal symptoms, but also marking a significant milestone towards detoxification. Breathing becomes easier: Bronchial tubes begin to relax, and lung capacity increases, making breathing easier.
Within several days to weeks: Improved circulation: Circulation continues to improve, making physical activity, including walking and running, easier.
2. Saving money – The cost of buying cigarettes or vapes adds up. There are multiple resources that provide tools to calculate savings from quitting, which can be substantial over time. Here is one to see how much you can start saving by quitting today.
3. Improved quality of life –Quitting smoking improves physical health, enhances taste and smell, and increases energy levels. A study published in the British Medical Journal found that quitting smoking is associated with improved mental health, reducing depression, anxiety, and stress. Meaning, when you quit, overall you will feel better.
4. Protecting those around you – Secondhand smoke is harmful to those around you. Quitting protects your family and friends from the dangers of secondhand smoke, including the risk of developing lung cancer and heart disease.
How to Quit
- Make a plan by setting a quit date and stick to it. Prepare for challenges you might face and decide how you'll deal with cravings and withdrawal symptoms.
- Using the differing aids available to make quitting a bit easier like nicotine replacement therapy (NRT), such as patches, gum, lozenges, inhalers, or nasal sprays, can double your chances of success. Prescription medications like bupropion (Wellbutrin) and varenicline (formerly branded as Chantix) are also effective. Consult with a healthcare provider to choose the best option.
- Joining a support group or counseling can significantly improve your chances of quitting for good.
- Know your triggers and avoid situations that make you crave tobacco. This could mean changing your routine or the places you spend time.
- Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms. Even short bursts of exercise can make a craving go away.
- Visit smokefree.gov for lots of quitting support resources
Talk to Your Doctor for Additional Support
Quitting tobacco products is challenging, but the benefits far outweigh the difficulties. Improved health, financial savings, and a better quality of life are just a few of the advantages. With the right plan, tools, and support, anyone can quit smoking for good. Remember, it's never too late to quit, and the benefits of quitting start the moment you stop. Your doctor is a great resource who can help you in this difficult journey to become a healthier version of yourself. Take the first step today.