Do you want to know what happens after you quit smoking? Quitting smoking is a huge milestone for anyone striving for a healthier life. This decision can dramatically affect your body in both short-term and long-term ways. From the immediate benefits of improved heart rate and blood pressure to the long-term advantages like a decreased risk of lung and heart cancer, there’s a lot your body goes through after you stub out that last cigarette. Here’s a detailed look at the various changes you can expect when you quit smoking for good.

Within 20 Minutes: Heart Rate and Blood Pressure Drop

Right after you quit smoking, your body starts to reap benefits. Within just 20 minutes, your heart rate and blood pressure begin to drop back to normal levels. This is particularly important because high heart rate and blood pressure are known risk factors for heart disease.

After 12 Hours: Carbon Monoxide Levels Normalize

Carbon monoxide, a harmful gas in cigarette smoke, can compromise your body’s ability to transport oxygen. Fortunately, just 12 hours after you quit, the carbon monoxide levels in your blood drop and your oxygen levels start to normalize.

2-3 Days: Sense of Taste and Smell Improve

When you smoke, the chemicals in tobacco interfere with your ability to taste and smell. About two to three days after quitting, these senses begin to improve. You’ll notice that food starts to taste better and smells become more distinct.

1-9 Weeks: Improved Lung Function and Circulation

In the weeks that follow, you’ll notice that breathing becomes easier. This is because the tiny hair-like structures in your lungs, called cilia, start to recover and function properly again. Consequently, they can more effectively remove mucus and fight off infections. Furthermore, your blood circulation improves, making physical activities like walking and running easier.

1 Year: Decreased Risk of Heart Disease

As you hit the one-year mark, something remarkable happens. Your risk of heart disease is cut in half compared to that of a smoker. This means you are less likely to suffer from conditions such as heart attack and stroke.

5 Years: Reduced Cancer Risk

Five years may seem like a long time, but the wait is worth it. At this point, your risk of cancers like the mouth, throat, voice box (larynx), and bladder is cut by half, according to the American Cancer Society. Even more encouraging is that the risk of cervical cancer drops to that of a non-smoker.

10 Years: Lower Risk of Lung Cancer and Other Long-term Benefits

Ten years into your smoke-free life, your risk of dying from lung cancer drops dramatically, according to the National Health Service. Scientists believe that your risk becomes almost as low as that of someone who has never smoked. Additionally, your risk of pancreatic cancer decreases, and the likelihood of developing ulcers also diminishes.

The Takeaway

Quitting smoking sets off a chain of positive changes in your body. From immediate effects like lowered heart rate to long-term benefits like reduced cancer risk, the advantages are undeniable, so if you’ve recently quit or are planning to, know that every cigarette you don’t smoke is a step toward a healthier, longer life.

Further Reading: How to Quit Smoking in 5 Easy Steps