The U.S. Centers for Disease Control reports that the average male smoker lives 13.2 years fewer and the average female smoker lived 14.5 years fewer than they would have if they did not smoke. Someone who has spent a lifetime smoking may believe that it is too late to quit, but the body heals itself rapidly from the damage associated with smoking. According to the American Cancer Society, within 12 hours of quitting smoking, the level of carbon monoxide in your blood is the same as a nonsmoker. After a decade of not smoking, your risk of developing many types of cancers, suffering from a stroke or developing heart disease is similar to that of a nonsmoker. To speed the healing process, take positive action that will not only improve your health but also help reduce the urge to pick up a cigarette again.
Step 1
Commit to not smoking. If you go from smoking a pack a day of cigarettes to none, you will feel very accomplished. In a few short weeks, lingering coughs will clear up and you will breathe easier. Maybe you head out to a restaurant after work and your friends are there smoking. It may be very tempting to pick a cigarette up yourself and ask for a light. While smoking the occasional cigarette is certainly better than being a pack a day smoker, there is no safe level of cigarette exposure.
Step 2
Add breathing exercises. See the resource section for a link to helpful breathing exercises. These exercises not only strengthen the lungs, they help retrain the body to take deep and full breaths. Breathing exercises can also help reduce stress, which may prevent you from picking up cigarettes again.
Step 3
Revamp your diet. Add plenty of vitamin and mineral rich fruits and vegetables to your diet. Brightly colored fruits and vegetables are rich in antioxidants that fight free radical damage and boost immunity.
Step 4
Start exercising. Cardiovascular exercise will be much easier after you stop smoking. Add a brisk walk or bicycle ride to your daily schedule to help strengthen the lungs and increase fitness. Cardiovascular exercise is another great stress reliever as well. Instead of missing your after dinner cigarette, go for an after-dinner walk.
Step 5
Visit the doctor. While your risk of developing lung cancer does decrease over time after you quit smoking, it is still important to have your health regularly accessed by a doctor. If you are visiting a new doctor, you will undoubtedly be pleased to identify yourself as a nonsmoker on your health care forms, but be sure that your doctor knows your medical history.
Tips and Warnings
- Once your fitness increases, step up the pace of your cardiovascular exercise to make your lungs work harder.
Things You'll Need
- Fruits and vegetables
- Walking shoes
