Health benefits

Stopping smoking is one of the best things you can do for your health. From the moment you quit, you’ll feel the benefits.

Learn about the benefits of quitting smoking

You’ll start feeling better almost immediately

Just 20 minutes after your last cigarette, your body will begin repairing itself. Stopping smoking is great for both mind and body, so with good support, you’ll feel the difference.

1. Feel healthier

Your blood pressure and heart rate will return to normal after just twenty minutes of smokefree life. Within 2 to 12 weeks of quitting smoking, your blood circulation will improve, so everything from walking around the house to running will feel easier. Your lung capacity can improve by up to 10% in just 9 months.

2. Look more attractive

Giving up smoking can have an amazing effect on how you look, as smoking causes skin, teeth and hair issues. Quitting slows the appearance of wrinkles. Your skin will get more nutrients and your teeth will stop greying. After 1 month of being smokefree, you should notice your hair and skin are in much better condition and you’ll be getting that shine back.

3. Be less stressed

It’s often thought that smoking helps with stress. But that isn’t true. Smoking actually increases anxiety and tension. Research shows that when people stop, they experience less anxiety, depression and stress. Quality of life and mood improves too. When quitting, nicotine withdrawal can heighten feelings of stress, so it won’t always be easy — especially at the beginning. Just remember, after a few days you’ll feel happier.

4. Live longer

Studies show that stopping smoking increases life expectancy. After just 1 year, you will halve your risk of heart attacks and heart disease. After 5 to 10 years, you dramatically lower the risk of lots of serious health conditions. Don’t let age make you feel it’s too late! Studies show that people who stop smoking at 60 add 3 years to their life.

Did you know?

Smoking can also have a negative impact on your sex life, causing impotence and fertility problems.

A timeline of the smokefree journey

  • 20 minutes

    Use your middle and ring fingers to check your heart rate on your wrist. It will already start returning to normal!

  • 8 hours

    Craving might begin as nicotine leaves your bloodstream. But you can do it! Your oxygen levels are returning to a more normal level, so just breathe through it.

  • 48 hours

    You’ll be adjusting to the lack of nicotine while all carbon monoxide level in your blood drops to normal. Your taste and smell will improve too.

  • 2-12 weeks

    Your blood circulation improves and lung function increases, making getting around easier. You’ll also have boosted your immune system, making it easier to fight off colds and flu.

  • 3-9 months

    Any coughing, wheezing or breathing problems will be improving as your lung capacity massively improves.

  • 1 year

    Your risk of heart attack and disease will have halved compared to someone who still smokes.

  • 5 years

    You will have dramatically decreased your risk of a range of cancers and diseases like stroke and diabetes.

  • 10 years

    Your risk of death from lung cancer, the biggest risk to a smoker’s life, is reduced by between 30-50%.

Linda proves that it’s never too late to quit smoking

I couldn't have done it without Gemma. That one-to-one support made all the difference.

Read Linda’s Quit Story