Smoking: Risks, Quick Quit Steps, and Treatment Options

Smoking cuts years off life expectancy — on average about 10 years for long-term smokers. It raises your risk for lung cancer, heart disease, stroke and many other problems. If you smoke, quitting is the single best thing you can do for your health. If you don’t smoke, these tips help you support someone who does.

Fast facts and near-term gains

Benefits start fast. Within 20 minutes your heart rate and blood pressure drop. After 24 hours carbon monoxide levels fall and oxygen rises. In 2 weeks circulation and lung function improve. One year after quitting, your heart disease risk is about half of a smoker’s. Those numbers aren’t dramatic claims — they’re real milestones many ex-smokers notice.

Also know this: smoking changes how some medicines work. Tell your doctor if you smoke, especially if you take blood thinners, insulin, or hormonal birth control — smoking plus combined oral contraceptives raises clot risk, and your prescriber may want to adjust treatment.

Practical quit plan you can use today

Pick a quit date within the next two weeks. Tell friends and family and remove cigarettes, lighters, and ashtrays from your home and car. Identify your top three triggers (coffee, stress, after meals) and plan replacements: try a short walk after meals, sugar-free gum with coffee, or deep breaths for stress moments.

Use a combination of tools: nicotine replacement therapy (patch, gum, lozenges, inhaler) plus support works better than cold turkey for many people. Two prescription options are varenicline (brand name Chantix/Champix) and bupropion (Zyban). Both can double your chance of quitting when used with counseling. Talk with your clinician about which fits you and any medical concerns.

Behavioral help matters. Join a quit group, use a phone quitline (in the US call 1-800-QUIT-NOW), try a quit-smoking app, or book a few sessions with a counselor. Set small goals, track slips without shame, and plan rewards for each smoke-free milestone.

About e-cigarettes: they may help adult smokers switch, but they’re not risk-free and are not recommended for non-smokers or youth. If you consider vaping to quit, use it as a transition tool and aim to stop vaping later.

If you’re pregnant, planning pregnancy, or breastfeeding, talk to your healthcare provider before starting medicines. Many clinicians prioritize behavioral support first and may recommend certain NRTs after a risk discussion.

Want help right now? Start by setting one clear goal for today: delay your first cigarette by 30 minutes, or swap one cigarette for gum. Small wins build momentum. Tell your doctor you’re quitting so they can offer prescriptions, referrals, or local resources. You don’t have to do it alone — practical tools and real help are available when you ask for them.