Below is the timetable of events to follow after You quit smoking:
20 minutes – In the first 20 minutes after You quit smoking your pulse, blood pressure and the temperature of your hands and feet will return to normal.
8 hours – Nicotine level in your bloodstream will fall to 6.25% of normal peak daily levels, which a 93.75% reduction.
12 hours – Blood oxygen level will increase to normal and carbon monoxide levels will drop to normal.
24 hours – You will start feeling anxiety which will return to pre-cessation levels in 2 weeks after quitting smoking
48 hours – Damaged nerve endings will start to regrow and your sense of smell and taste are beginning to return to normal. Anger and irritability will peak.
72 hours – Your body will be 100% nicotine-free and over 90% of all nicotine metabolites should’ve left your body via urine. Symptoms of chemical withdrawal should peak in intensity, including restlessness. The number of crave episodes experienced during any quitting day should have peaked for the “average” ex-smoker. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing should be easier and your lung’s functional abilities will start to increase.
5 to 8 days – Average crave episodes should be 3 per day, each of them less than 3 minutes. These episodes will be tough and minutes might look like hours.
10 days – Average crave episodes should be 2 per day, each of them less than 3 minutes.
10 to 14 days – At this point after You quit smoking, recovery should have progressed to the point where your addiction and craving has decreased substantially. Blood circulation in your gums and teeth should be similar to that of a non-user.
2 to 4 weeks – Anxiety, anger, impatience, difficulty concentrating, insomnia, restlessness and depression should have ended. If you are still experiencing any of those symptoms, You should see a physician.
21 days – The number of acetylcholine receptors, which were up-regulated in response to nicotine’s presence in the frontal, parietal, temporal, occipital, basal ganglia, thalamus, brain stem, and cerebellum regions of the brain, have now substantially down-regulated, and receptor binding has returned to levels seen in the brains of non-smokers.
2 weeks to 3 months – Heart attack risk starts declining and lung functioning is improving.
3 weeks to 3 months – Your circulation will substantially improve. Walking will become much easier. The chronic cough should have disappeared by now. If not, see a doctor because a chronic cough can be a sign of lung cancer.
8 weeks – Insulin resistance in smokers will has normalize despite average weight gain of 7 pounds.
1 to 9 months – Any smoking related sinus congestion, fatigue or shortness of breath will decrease. Cilia will regrow in your lungs, thereby increasing their ability to handle mucus, keep your lungs clean and reduce infections. Your body’s overall energy will increase.
1 year – Risk of coronary heart disease, heart attack and stroke will drop to less than half that of a smoker one year after You quit smoking.
5 years – Your risk of a subarachnoid haemorrhage should have has declined to 59% of your risk while still smoking. If you are a female ex-smoker, your risk of developing diabetes should be as that of a non-smoker.
5 to 15 years – Risk of stroke will be the same as of a non-smoker.
10 years – Risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker. The risk of death from lung cancer should have declined by almost half if you were an average smoker. The risk of cancer of the throat, mouth, esophagus and pancreas should have declined. The risk of developing diabetes for both men and women is now similar to that of a never-smoker.
13 years – After 13 years of not smoking, your risk of smoking induced tooth loss should decline to that of a never-smoker.
15 years – Your risk of coronary heart disease is the same as of a non-smoker. Your risk of pancreatic cancer should have declined to that of a never-smoker.
20 years – the Female excess risk of death from all smoking related causes, including lung disease and cancer, should reduce to that of a never-smoker. The risk of pancreatic cancer should decline to that of a never-smoker