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" You will very quickly notice changes in your physical wellbeing when you quit smoking. Within a day or so of quitting, your body gets rid of all the poisonous carbon monoxide gas found in cigarette smoke.  As a result, oxygen levels in your blood increase and this will improve the appearance of your complexion and give you more energy. Smoking also constricts blood vessels, so your blood will begin to flow more easily.  If you have poor circulation, this means your fingers and toes won&amp;#039;t feel the cold as much.  Your blood will become thinner and less &amp;#039;sticky&amp;#039;, so it&amp;#039;s less likely to clot and cause serious health problems like strokes and heart disease. Your sleep will improve once you are over the initial withdrawal symptoms. Your sense of taste and smell will improve quickly \u2013 so much so you may start to be irritated by others&amp;#039; smoke and the way it clings to your clothes and hair.  The benefits of stopping smoking  After 20 minutes  Blood pressure and pulse are normalised, blood circulation increases. After 8 hours   The level of carbon monoxide in the blood falls.  After 48 hours  Carbon monoxide from smoke and nicotine have disappeared completely.  After 2 to 3 days  Less or no phlegm in the throat, fewer breathing difficulties.  After 5 to 7 days  Your senses of taste and smell will improve, your breath is fresher, your teeth are cleaner and your energy levels higher.  After 2 to 3 weeks  Physical withdrawal symptoms will stop, and you can now go several hours without thinking about smoking. Your risk of blood clots (thrombosis ) is reduced.  After 4 weeks  Coughing, blocked sinuses and breathing difficulties should disappear. Less fatigue. More energy. The lungs are better able to resist infection.  After 2 to 3 months  Lung function improves by 5 per cent. After 1 year  The risk of developing cardiovascular disease is halved. After 2 to 3 years  The risk of developing severe pneumonia or flu is the same as for a non-smoker. Your risk of heart disease, angina (chest pains) and stroke continues to fall. After 5 years  The risk of throat, oesophageal and bladder cancer is halved. After 5 to 10 years  The risk of developing cardiovascular disease or thrombosis (blood clots) is the same as for a non-smoker.  After 10 years  The risk of lung cancer is halved. The risk of developing osteoporosis decreases.  After 15 to 20 years  The risk of lung, throat, oesophageal or bladder cancer is the same as for a non-smoker. But heavy smokers (20 a day) have double the risk of lung cancer for the rest of their lives.   Other benefits  Less stress Once they have stopped smoking for a few months, heavy smokers tend to rate themselves as less stressed. There is evidence that nicotine, far from helping relieve stress, may actually cause it in smokers.  It&amp;#039;s thought smokers go into nicotine withdrawal between cigarettes, and it&amp;#039;s the satisfaction of the nicotine craving that creates the perception of stress-relief. More time  The extra time you gain is an advantage that comes as a surprise to many smokers. Most people don&amp;#039;t think about the amount of time and energy they devote to worrying about where and when to buy tobacco, buying it, going to smoke and smoking. Sense of achievement  It&amp;#039;s incredibly satisfying to set a goal and then achieve it, particularly when the journey is a difficult one and you&amp;#039;ve had to overcome obstacles. Many ex-smokers are rightly proud of their achievement in staying quit, and this feeling of success can be great for your self-esteem.  During the early days and weeks of your quit, it&amp;#039;s a good idea to set realistic goals instead of thinking &amp;#039;I must quit now and forever&amp;#039;, just say to yourself &amp;#039;I&amp;#039;m not going to smoke at all today&amp;#039;. You can increase your motivation if you reward yourself at lots of milestones along the way \u2013 for example reaching one day quit, then three, then a week, two weeks, a month, etc. Many small victories will build your confidence. Gaining control One of the most difficult things about stopping smoking is learning how to resist the urge to smoke. When you first stop you&amp;#039;ll find cravings come regularly and can be intense, but usually disappear within a couple of minutes.  Craving is a bit like a well-developed muscle \u2013 once you stop using the muscle, it will eventually wither or shrink. You help this process every time you conquer a craving. By learning to cope with cravings, you win on all fronts: the cravings subside and you start to regain control over your addiction. A new side to your personality Giving up smoking can uncover new aspects of your personality. As part of understanding what triggers the urge to smoke, many smokers end up with a better idea of what makes them stressed, angry, happy or bored. Learning to handle new situations and overcoming obstacles can also help you develop personally. What if I fail?  Most smokers try to quit several times before they succeed, learning a bit more about their habit and weaknesses at each attempt.  On average, it takes around five attempts to quit successfully. It&amp;#039;s important to aim to not smoke at all \u2013 not even one puff! Although you may succeed first time, for most smoking cessation is a learning process in which you gradually discover more about the situations and emotions that are likely to trip you up. Don&amp;#039;t lose heart if you start smoking again. Analyse what happened so you don&amp;#039;t make the same mistake next time. Ask yourself the following questions:   What was I doing when I relapsed?  Who was I with? What mood was I in? Where did I get the cigarette from? What could I have done instead of reaching for a cigarette?  There is always something you could have done rather than smoked.  The trick is to find plenty of alternatives or coping strategies and make sure you use these coping strategies until you get to the point where you no longer get the urge to smoke.  Other people also read: Smoking \u2013 nicotine and withdrawal symptoms: nicotine and dependency Smoking \u2013 methods for quitting: why are success rates so low? Smoking \u2013 some things you might miss: breaking the habit.  Based on a text by Dr Carl Brandt  Last updated 27.08.2012 "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.netdoctor.co.uk/healthy-living/wellbeing/a5018/this-is-what-you-gain/>