When You Become
                                   A Non-Smoker…



…Within 20 minutes:
• Temperature of feet and hands increase to normal level

• Pulse rate slows to normal

• Blood pressure returns to normal
…Within 12 hours:

• Skin temperature will increase as pulse rate slows

• Level of oxygen in blood rises to normal

• Carbon monoxide in blood decreases to normal level
…Within 24 hours:

• Improved cardiac function and circulation in hands and feet

• Decreased chance of heart attack and improved fine motor coordination
…Within 48 hours:

• Re-growth of nerve endings

• Enhanced smelling and tasting
…Within 72 hours:

• Breathing clears as bronchial tubes relax

• Lungs clear as bronchial tubes relax

• Lung capacity increases
…Within 2 to 3 weeks:

• Walking becomes easier as improved circulation enhances stamina and vigour

• 30% increased lung function
…Within 1 to 9 months:

• Shortness of breath, sinus congestion are all decreased

• Fatigue and coughing are all decreased

• Re-growth of cilia in lungs increases ability to handle mucus and reduce infection

• Body’s general stamina and energy level increases
…Within 1 year:

• 90% decline in risk of heart disease

• heart will have almost returned to normal condition
…Within 10 to 15 years:

• risk of lung cancer is reduced to almost that of a person who has never smoked


                                 Tips For Staying Smoke-Free


• Take it one day at a time. Don’t think about the rest of your life –
it’s the here and now that counts.

• Change your routine - enjoy activities (hobbies or sports) that
you can’t smoke while doing.

• Remove reminders and smoking cues from your home such as
ashtrays, lighters, and cigarette packages.

• Leave the scene - stay away from areas where you would
normally smoke.

• Be active – start exercising more – try your favourite activity for
30-60 minutes, 3 times per week.

• Be health wise – eat well and sleep well.

• Keep calm – do a daily relaxation routine

• Be positive – tell yourself you can do it!