Benefits of life without tobacco

A year after a person quits smoking, the risk of a heart attack is cut by a quarter, according to an EU campaign on living without tobacco.

In a statement just released, the campaign, Help for Life Without Tobacco Ten, said that 10 years after quitting, the risk of heart attack comes down to the same level as for a person who has never smoked and the risk of lung cancer falls to half that of a smoker.

The benefits of stopping smoking can be felt as little as 20 minutes after quitting, with blood pressure and pulse rate returning to normal.

Eight hours after the last cigarette is smoked, oxygen levels in the blood return to normal.

Twenty-four hours after quitting smoking, carbon monoxide is eliminated from the body, and the lungs start to clear out mucus and other smoking debris.

After 48 hours, there is no nicotine left in the body and the ability to taste and smell is greatly improved.

Breathing becomes easier after 72 hours, with the bronchial tubes beginning to relax and the energy levels increases.

Two to 12 weeks after stopping smoking circulation improves throughout the body, making walking and running a whole lot easier.

Coughs, wheezing and breathing problems get better after three to nine months as the lung function is increased by up to 10 per cent.

"Quitting smoking is the most important thing you can do to improve your health," the campaign organisers said.

Coping with the first smoke-free day will be much easier if the person is properly prepared.

"Pick a date and stick to it, write down the reasons why you want to quit and start keeping a diary."

The person needs to choose the right support. Smoking cessation can be a difficult process, but help is available.

"If you are having trouble making a decision about which form of support is available, ask a health professional or give the health services a ring and they will give you independent advice to suit your needs and lifestyle."

Exercise is another important aspect of smoking cessation since it will help the body cope with withdrawal and boost self-confidence and well-being.

If a person needs to lose weight, it is better first to cope with stopping to smoke.

"If you try to do both at once, you are likely to fail. If you put on weight while trying to quit, resolve to do something about it as soon as you feel you are an ex-smoker. In the meantime, increase your exercise routine and eat healthily."