What happens after your last smoke?

After 20 minutes:

  • Your blood returns to its usual level.
  • Your pulse rate slows to normal.
  • Your circulations has improved enough that your hands and feet warm to a normal temperature

After 4 Hours:

  • Half the carbon monoxide from your last cigarette has left your bloodstream.

After 8 hours:

  • The carbon monoxide from your last cigarette has left your bloodstream.
  • Your bloodstream now carries a normal amount of oxygen.

After 24 hours:

  • Your chance of a heart attack is lower.

After 48 hours:

  • Damaged nerve endings start to regrow.
  • Your sense of smell and taste have improved.

2 Weeks - 3 Months:

  • Your circulation is better.
  • Walking is easier.
  • Lung function increases up to 30%.

1 to 9 Weeks:

  • You will cough less.
  • Your sinuses are clearer.
  • You have more energy.
  • You don"t become short of breath easily.
  • The cilia regrows in your lungs-less phlem and infections!

1 Year:

  • Your heart attack risk has fallen by half.

5 Years:

  • If you have smoked a pack a day, you have cut your risk dying of cancer in half!
  • Your risk of heart attack and stroke is approaching that of a non smoker.
  • You cut your risk of mouth, throat and oesophageal cancer by half.

10 Years:

  • Your change of dying of lung cancer is almost as low as a non-smoker.
  • Risks of mouth,throat, oesophageal, bladder, kidney, and pancreatic cancer continue to fall.

10-15 years:

  • Risk of dying from any cause is almost the same as anyone who have never smoked.


  1. This plan will weaken the craving to smoke and help you break the habit. Nicotine is a drug. Coming off any drug is accompanied by withdrawal symptoms. If you follow the Plan in detail you will make it much easier for yourself.
  2. From the first day and throughout the ten days, drink six glasses of water as well as fruit juice) between meals to flush nicotine out of your body. Do not drink any alcohol, tea, coffee or cola beverages. Avoid sedatives and stimulates of any kind. Your intention is to improve the health of your nervous system.
  3. Because smoking damages taste buds, heavy smokers tend to overspice food and use salt in excess. This makes it well - nigh impossible to stop smoking. During the ten days do not eat highly spiced and rich food and reduce your salt intake. This is essential if you are to succeed in weakening the craving and mastering the urge to light a cigarette. Do not eat between meals and cut down on sweets and chocolate.
  4. To help your nervous system further while you deprive it of nicotine, take two tablespoonful of wheat germ or dried Brewer's yeast at each meal. You can also take a tablespoon of Vitamin C powder once a day in water.
  5. Eat more fruit, vegetables, and nuts than usual. You will give your body the best chance to adjust if you eat plain, simple food prepared in a natural manner. After a meal go for a walk if possible or keep busy to get your mind off smoking.
  6. If you get an uncontrollable urge to smoke, implement the 4d's.
    • Drink water
      The water will help to wash the nicotine out of your body.
    • Deep breathing
      When becoming tense, stop what you are doing and take several deep breaths, exhale slowly.
    • Do something else
      When you spot a trigger to smoke, delay and do something else, example: If you usually smoke after a meal, get up straight away.
    • Delay
      An urge to smoke usually only lasts I - 5 minutes. Do something and take your mind off the thought and feeling.
  7. Avoid stressful situations and keep as calm as you can. After five days the times of strong craving should be shorter. If you stick to the Plan for ten days you should make it. One day you could find that you have no more interest in smoking or desire to smoke. You will be completely free of the habit.
  8. Only smoke your own cigarettes and refuse all offers.
  9. You'll need substitutes for the pleasures of smoking, example: chewing gum.
  10. Reward yourself regularly along the way, example: buy books, back rub and finding more times for the hobbies.
  11. Keep a fresh taste in your mouth by brushing your teeth frequently.
  12. When you start to think how nice it would be to smoke, remind yourself of things that turn off cigarettes. Don't feel sorry for yourself. You were a victim. Now you are a victor.