It’s National No Smoking Day! What Are The Effects Of Quitting Smoking from Weeks 4 to 12?

National No Smoking Day is coming up, and what better time to try and quit the habit for good! Quitting smoking is a monumental step towards a healthier lifestyle, and the benefits become increasingly apparent in the weeks following stopping: feeling heathier, with better sense of taste and smell, and seeing those extra pounds add up in the bank.

Specifically, between 4 to 12 weeks after quitting, former smokers notice great improvements in their circulation, helping to breathe clearer, feel less tired, and have a positive effect on their overall health. So this No Smoking Day, use the time to begin your quitting journey and discover what a smoke-free life could feel like.

Improved Circulation

One of the most immediate and noticeable benefits of quitting smoking is the improved blood circulation. When you smoke, it constricts the blood vessels, reducing blood and oxygen flow to various parts of the body. This is due to the chemicals within cigarettes and vapes such as nicotine, which affect the lining of arteries with plaque build-up. Reduced blood flow then leads to cardiovascular problems such as high blood pressure, heart disease, or even leading to more severe issues such as heart attacks or strokes.

Smoking is known to constrict blood vessels, reducing blood and oxygen flow to various parts of the body. This can lead to a host of cardiovascular problems. However, within 4 to 12 weeks of quitting, your blood vessels dilate and relax, allowing blood to flow more freely.

This improvement is due to the body’s ability to repair itself once it has been exposed to the harsh chemicals in cigarettes and vapes. When smoking is stopped, the body starts to flush itself of these toxic chemicals, and the blood vessels begin to heal, reducing the risk of plaque build-up and improving heart health.

Enhanced Oxygen Levels and Muscle Function

With better circulation comes enhanced oxygenation of the blood. Oxygen is essential for the organs and tissues within the body to function properly. Improved blood flow means that the oxygen within the blood is delivered to your muscles, boosting their function and endurance. Making physical activities and exercise easier, and putting less strain on the heart to work efficiently. Better circulation means that the heart doesn’t need to work as hard to pump blood through the body, lightening the workload and so reducing the risk of heart attack and stroke which can occur when the heart is overworked.

Decreased Wheezing and Coughing

After only four weeks of no smoking, the lungs have already begun repairing themselves. Within the lungs are tiny hair-like structures called cilia. These help to clear the lungs and the airways from mucus and debris which we inhale, such as bacteria, dust, and toxins. Keeping the lungs clear and healthy. When we smoke, these cilia stop working as they normally should. They can become paralysed, shorter, or can be destroyed completely. Without them, all the mucus, bacteria and dust build up in the airways. Short-term this leads to coughs, however longer-term this can lead to infections such as pneumonia.

When smoking stops, cilia begin to recover and function more effectively again. Between 4 to 12 weeks, this quickly leads to less wheezing, reduced shortness of breath, fewer coughing episodes, and less chest tightness. People are able to walk upstairs or exercise without becoming breathless as quickly. While this can vary from one person to the next depending on age, and on smoking history, ‘smoker’s cough’ quickly becomes a thing of the past.

Financial Benefits

Often when speaking about the financial gain of quitting smoking only the long-term gains are mentioned. How much you could save after a year or a few years. But actually the pounds can start adding up more quickly. While this is highly variable depending on how many cigarettes or vapes have been purchased, we shall look at the average money saved while you quit smoking.

Mental Health Benefits

There is a common misconception that smoking reduces stress. Well, not really. In reality, nicotine withdrawal when we stop smoking causes irritability and tension that is temporarily relieved by smoking. This isn’t stress reducing, but a cycle of withdrawal. Despite early withdrawal irritation, by weeks 4 to 12 these should have settled.

Other changes to mental health and behaviour after 4 to 12 weeks of quitting include:

• Anxiety levels often reduce
• Mood stabilises
• Concentration improves
• Sleep quality can improve

Studies have shown that quitting smoking is directly linked to reduced symptoms of anxiety and depression, and that overall people’s mental wellbeing improves after quitting.

Why 4 to 12 Weeks?

The 4 to 12 week mark is a powerful milestone when quitting smoking. It is the point during the journey when quitting begins to feel less like a daily struggle and more like a lifestyle shift, and it is also the point when you are five times more likely to stay smoke-free if you’ve made it through the first four weeks. While it can be hard to look past the first few weeks of managing cravings and withdrawal symptoms, it doesn’t take long before the body adjusts into a new normal. Taking advantage of those health benefits and feeling clearer.

By this point of quitting:

• Nicotine has fully left the body
• Withdrawal symptoms tend to have settled
• Cravings have become less frequent and a lot less intense
• New routines without smoking have begun to feel more natural
• The body has begun recovering and your physical health has improved

By week 4 to 12 you have proven that you can live without smoking. And that you feel a whole lot better for it.

After the 12 week mark, the chance of relapse drops significantly compared the those early weeks. While that doesn’t mean the temptation will disappear completely, but they will be easier to manage and be less disruptive to your day.

What Long-Term Quitting Looks Like

Once you’ve managed the 12 week point, understanding what lies ahead can be empowering and motivating. The benefits of staying smoke-free only continue to grow as time passes and you remain smoke-free.

3 to 6 Months Smoke Free

• Lung function continues improving
• Coughing and breathlessness reduce even more
• Energy levels feel more stable
• Exercise ability increases and become natural

1 Year Smoke Free

• Your risk of heart disease is half that of a smoker
• Blood circulation is significantly healthier

5 Years Smoke Free

• Risk of stroke has reduced to that of someone who has never smoked
• Risk of certain cancers is cut in half

10 Years Smoke Free

• Risk of lung cancer has halved
• Your risk of severe cardiovascular events has fallen to similar that of someone who has never smoked
• Overall life expectancy increases

Long term quitting is better for your health, your energy levels, your mental wellbeing, better skin, and long term financial gain.

Image credit: What could happen when you quit smoking – Better Health – NHS

The Bottom Line

Make this National No Smoking Day your turning point. The first few weeks of quitting can be the hardest, but they are temporary, and they do pass. By 4 to 12 weeks, your circulation improves, your lungs are repairing, your energy increases, cravings ease, and your mood improves. Stop smoking treatments are proven to increase your chances of quitting successfully. They reduce cravings and ease withdrawal symptoms, making those crucial early weeks more manageable.

So if you’ve been taking for the ‘right time’ to quit, this is it. Start today, and give yourself the best possible chance.