Quitting smoking is one of the best decisions you can make for your health, and the benefits start almost immediately. Many smokers believe it’s too late to reverse the damage, while others think smoking just a few cigarettes a day doesn’t harm them. However, both are misconceptions.
Dr. Purabi Koch, Consultant in Non-Invasive Cardiology at Kokilaben Dhirubhai Ambani Hospital, states, “There is no safe level of smoking. Even one cigarette a day can have negative effects on your heart and lungs. The good news is that your body starts healing the moment you quit.”
The First Few Hours: A Healthier Heart
Within just hours of quitting, your heart begins to recover. Your heart rate and blood pressure start returning to normal levels. By the 12-hour mark, carbon monoxide levels in your blood drop, allowing oxygen to flow more efficiently to your organs.
24 to 72 Hours: Improved Breathing and Skin Health
The most significant changes occur within the first three days:
- Better Lung Function: As nicotine exits your system, your bronchial tubes begin to relax, making breathing easier. Tiny hair-like structures in your lungs called cilia start healing, helping to clear mucus and toxins, reducing coughing and congestion.
- Healthier, Brighter Skin: Smoking restricts blood flow to the skin, leading to a dull complexion. Within 72 hours, improved circulation restores a natural glow. Dr. Koch notes, “With proper hydration, nutrition, and skincare, the skin continues to repair itself over the following weeks.”
Managing Nicotine Withdrawal
While your body heals, you may experience nicotine withdrawal symptoms like irritability, anxiety, trouble concentrating, and increased appetite. These peak within the first 72 hours.
“Cravings are intense in the early days but become easier to manage with time,” Dr. Koch explains. “Physical activity, staying hydrated, and using nicotine replacement therapies like patches or gums can help.” A strong support system, including friends, family, or trained counselors, can also make the process smoother.
The Long-Term Benefits
Though the first few days can be difficult, the long-term benefits make quitting worthwhile. Over time, circulation improves, lung function strengthens, and energy levels increase. The risk of serious illnesses like heart disease, stroke, and cancer decreases significantly.
The Best Time to Quit Smoking? Now.
There’s no perfect moment to quit—except today. “Every day without smoking adds years to your life and improves overall well-being,” says Dr. Koch.
If you’re ready to quit, seek expert guidance, consider nicotine replacement options if needed, and remind yourself that your body starts healing the moment you stop smoking. The first 72 hours may be tough, but the rewards last a lifetime.
