Quit Smoking for Good: The Benefits Begin Within the First 20 Minutes
Whether you made a New Year’s resolution or you’ve just woken up feeling ready for a change, the decision to quit smoking is the single best thing you can do for your health. But if you’ve been a smoker for decades, you might be wondering: Is the damage already done? Is it even worth it now? Learn the fast-acting benefits as well as expert-approved strategies for quitting tobacco from Cody Martin, PA, with Cone Health Virtual Care, in this 2 Your Well-Being conversation with WFMY.
What are the benefits of smoking cessation?
Most people associate smoking with lung cancer or emphysema. While those are serious risks, tobacco's reach is much broader. Martin highlights several often-overlooked health impacts:
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Smoking is a leading cause of heart attacks and heart disease.
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It’s linked to oral, throat, bladder, kidney, and pancreatic cancers.
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Smoking affects estrogen levels and can increase the risk of bone fractures.
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From premature wrinkles and fine lines to a decline in night vision, tobacco impacts how you look and see the world.
What if I've been smoking for decades already?
If you’re worried that years of smoking have "locked in" your health status, consider how quickly the body begins to repair itself:
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Within 20 minutes your heart rate and blood pressure begin to drop.
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After a few weeks, your circulation improves and your lung function increases.
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In a few months, your risk of a heart attack begins to drop significantly.
"I always encourage patients that it’s never too late to quit," Martin says. "Just as there are risks from use, there are immediate benefits to stopping, some that happen in as little as 20 minutes."
People ages 50–80 with a history of heavy smoking (about a pack a day for 20 years or 2 packs a day for 10 years) should talk with their doctor about a low-dose CT lung cancer screening. Lung cancer is one of the deadliest cancers, but when it’s found at an early stage, it is often highly treatable.
How can I quit for good?
Quitting is notoriously difficult, but Martin suggests three pillars to help you stay on track:
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Get Informed. Don't just want to quit; get ready to quit. Talk to your primary care provider to learn what to expect, schedule a virtual care visit to learn about a smoking cessation program, or purchase nicotine replacement therapy at any Cone Health Community Pharmacy.
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Build a Support System. Having a "cheerleader" in your corner makes a massive difference, whether it’s a friend, family member, or a support group.
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Control Your Environment. Success is easier when temptation is out of sight. Remove cigarettes from your home and car, or at least lock them away to create a barrier between you and the habit. Set boundaries with any other smokers in your life to make sure they are on board with your plan to quit.
How do I combat withdrawal?
Normal withdrawal symptoms include:
- Irritability
- Restlessness
- Cravings
"Usually, a craving will last about three minutes," Martin explains. "If you can distract yourself—listen to music, call a friend, or go for a short walk—the craving will pass."
For more intense symptoms, Nicotine Replacement Therapy (NRT) like patches, gums, and lozenges can help bridge the gap.
Next Steps
Familiarize yourself with the resources available to you:
- Cone Health: Visit conehealth.com/quitsmoking for information on tobacco treatment programs available from 8 a.m. to 8 p.m.
- FREE Telephone Coaching: Go to QuitlineNC, Call 1-800-QUIT-NOW (1-800-784-8669); or Text: Ready to 34191. Quitline NC has teamed up with Medicaid to offer a free 14-week program
- Support to Quit Vaping: For free 24/7 support, call 1-800-QUIT-NOW
- Concerned about a teen who vapes? Live Vape Free is a quit-vaping program for NC teens aged 13-17. To get started, text VAPEFREENC to 873373.
