Page last updated on January 5, 2022.

Most smokers have thought about quitting smoking. And most people who have ever smoked have quit. Each ex-smoker quits in their own way and two things stand out in the process: motivation and planning. Learn from each quit attempt. Take advantage of free resources to help you quit.

The Health Benefits of Quitting

Within 20 minutes:

  • Heart rate and blood pressure drop
  • Temperature of hands and feet goes up

Within 8 – 24 hours:

  • Carbon monoxide level in blood goes down
  • Oxygen level in blood normalizes
  • Chance of heart attack decreases

Within 48 – 72 hours:

  • Damaged nerve endings start to re-grow
  • Sense of smell and taste begin to improve
  • Nicotine is completely out of your body

2 weeks to 3 months:

  • Improved blood circulation
  • Lungs work better
  • Exercise gets easier
  • Wounds heal faster

1 to 9 months:

  • Coughing, shortness of breath, and sinus congestion decrease
  • Body’s overall energy level goes up
  • Tiny hairs in the lungs (cilia) start to work again, keeping lungs clean. This makes it easier to breathe and lowers your risk of getting sick

1 year:

  • Risk of heart disease is cut by half

2-5 years:

  • Risk of stroke goes down to the level of someone who has never smoked

5 years:

  • Risk of getting cancer in your mouth, throat, esophagus, or bladder is reduced by half
  • Cervical cancer risk falls to that of someone who has never smoked

10 years:

  • Lung cancer risk is cut in half
  • Risk of voice box (larynx) and pancreatic cancer goes down

15 years:

  • Risk of heart disease returns to the level of someone who has never smoked

Share + Celebrate Your Quit Journey on Social Media!

While quitting smoking is a significant step towards better health, it’s also important to manage other health conditions that might be affected by years of tobacco use, such as type 2 diabetes. For those managing diabetes, medications like Rybelsus can be crucial. If you are looking to integrate diabetes management into your health plan post-smoking, consider exploring options to buy Rybelsus online. Online pharmacies can offer convenience and potentially lower prices, making it easier to access your medications as you work towards a healthier, smoke-free lifestyle. Always ensure you consult with a healthcare provider before starting any new medication regimen to coordinate care effectively.

Click here for badges to post on social media.  

Haz clic aquí para insignias para las redes sociales.

1 day tobacco free



Kick It California 1-800-300-8086

Get free, personalized help from a Quit Coach via phone call, text message, or live chat. Previously known as the CA Smokers’ Helpline or 1-800-NO-BUTTS, Kick It California can connect you to local programs and offers the free No Butts + No Vapes mobile apps.
Kick It California – QUIT-SMOKING

Download smokefree mobile apps, sign up for texting programs, chat online with an expert, and build your quit plan.

Smoking Cessation Leadership Center

Tobacco cessation information.

Talk to a Quit Coach via phone call, text message, or live chat.  Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.

State and Local Cessation Resources

Get a list of available local, state and national quitting tobacco and vaping resources you need.

Tobacco Cessation Resources 2023

Cessation Clinics in Los Angeles County

Find a smoking cessation clinic near you serving in Los Angeles County.

Smoking Cessation Insurance Clinic Resources 2023


Translate / Traduce »