Top 10 Benefits of Quitting Smoking

Quitting smoking is no easy feat, as anyone who has tried can confirm. The process often involves intense physical and emotional withdrawal symptoms due to the absence of a once-familiar and comforting habit. Statistics show that approximately 90% of smokers who attempt to quit end up relapsing [source: University of South Florida]. However, the long-term benefits of quitting far outweigh the temporary discomfort. Focusing on these advantages can significantly increase the chances of success, joining the ranks of the 40 million Americans who have successfully quit [source: National Cancer Institute].

Continue reading to discover the specific rewards awaiting those who commit to quitting smoking permanently.

10: Say Goodbye to the Smoky Smell

Smokers often become accustomed to the scent of smoke clinging to their hair and clothing. However, after quitting, they typically find the smell as unpleasant as non-smokers do. Eliminating this odor is straightforward: brush your teeth, shower, and visit the dry cleaner. Over time, yellow stains on your teeth will also fade. If you smoked indoors or in your car, consider professional cleaning for carpets and upholstery to remove any residual smell. While it may take time for the odor to vanish completely, you’ll soon notice—and others will too—that you no longer carry the scent of an ashtray.

9: Reduced Wrinkles

The link between smoking and wrinkles is well-documented, not just a myth. Smokers often develop lines around the lips due to the heat from cigarettes and the repeated motion of pursing their lips [source: Hurt]. Smoking also damages skin health overall by narrowing blood vessels, reducing oxygen and vitamin A supply to the skin. Harmful chemicals in cigarettes break down essential proteins like collagen and elastin, leading to premature sagging and wrinkles. However, quitting smoking can rejuvenate skin health in just a few weeks. While some wrinkles may remain, improved elasticity and skin quality can make them less noticeable [source: American Academy of Dermatology].

8: Financial Savings

Quitting smoking can lead to substantial savings by eliminating the cost of cigarettes. On average, a pack costs around $4.50, though prices vary based on local taxes and consumption. A pack-a-day smoker spends approximately $1,638 annually and over $16,380 in a decade [source: Smith]. Over a lifetime, the financial burden grows significantly. Beyond cigarette expenses, smoking can reduce the resale value of homes and cars due to lingering odors, requiring additional cleaning costs. Buyers often lower their offers to account for these expenses, making quitting a financially wise decision.

7: Reduced Insurance Costs

Former smokers can save a significant amount on insurance premiums. Health insurance applications often ask if you smoke, as insurers view smokers as higher-risk due to associated health issues. This leads to higher monthly premiums, typically ranging from $20 to $50 more, depending on location and provider [source: Associated Press]. Even employer-provided health plans may include additional fees for smokers, though some states prohibit such discrimination.

The extra $240 to $600 annually for health insurance is just the beginning. Life insurance premiums for smokers can double due to their elevated risk of cancer and other life-threatening conditions. Surprisingly, even homeowner's insurance can be cheaper for non-smokers, with many companies offering a 10% discount, as smokers are statistically more likely to cause house fires.

6: Enhanced Taste Buds

Research indicates that smoking dulls the senses of taste and smell [source: National Cancer Institute]. While the exact mechanisms remain unclear, many smokers report a heightened appetite and greater enjoyment of food after quitting, often within days. Theories suggest that narrowed blood vessels in nasal passages and flattened taste buds from smoke exposure may contribute to this improvement.

Smokers should be mindful of overindulging after quitting. Nicotine boosts metabolism, so weight gain of a few pounds is common post-quitting. Additionally, cravings for fatty and sugary foods may increase as part of nicotine withdrawal. Opting for healthier snacks can help manage this weight gain.

5: Enhanced Physical Fitness

Cigarettes contain carbon monoxide, which reduces oxygen levels in the blood, impacting heart health over time. In the short term, this leads to fatigue during physical activity. Smokers often struggle with reduced stamina and shortness of breath during simple tasks like climbing stairs or running briefly. After quitting, stamina improves within weeks, making daily activities and exercise easier. Additionally, the persistent smoker's cough begins to fade after a few months, though it may initially worsen. As the lungs clear out tar, breathing becomes significantly easier [source: National Cancer Institute].

4: Lower Cancer Risk

Smoking significantly raises the risk of not only lung cancer but also cancers of the stomach, mouth, throat, kidney, cervix, pancreas, and bladder. In the U.S., 40% of premature smoking-related deaths annually are due to cancer [source: National Cancer Institute]. The positive news is that quitting smoking improves health regardless of how long someone has smoked. The notion that lifelong smokers should continue is unfounded. After five years without cigarettes, an ex-smoker’s risk of lung and oral cancer drops by 50% [source: National Cancer Institute]. A decade after quitting, their lung cancer risk matches that of someone who never smoked [source: University of Florida].

3: Healthier Loved Ones

Non-smoking family and friends often urge smokers to quit, and doing so can greatly benefit a smoker’s spouse and children. Beyond making loved ones happier, quitting also safeguards their health. The U.S. Surgeon General reports that 46,000 people die annually from heart disease caused by secondhand smoke, and 3,000 non-smokers die from smoking-related lung cancer [source: National Cancer Institute]. Secondhand smoke, inhaled by non-smokers near smokers, poses the greatest risk to those regularly exposed, particularly children and spouses. Kids in smoking households are more prone to chronic respiratory issues like asthma and bronchitis. Additionally, children with at least one smoking parent are more likely to start smoking themselves, though this risk decreases if the parent quits before the child grows up [source: Gilman].

2: Breaking Free from Addiction

The nicotine found in cigarettes is highly addictive. Smokers start experiencing withdrawal symptoms just 20 minutes after their last cigarette, and it takes roughly two and a half cigarettes for the average smoker to feel fully satisfied [source: Volkow]. This intense addiction explains why many smokers light up frequently throughout the day, sometimes almost continuously. The brief duration of nicotine's effects also makes quitting challenging, as cravings for the next cigarette arise quickly. Fortunately, the physical dependence on nicotine typically fades within a few weeks of quitting. Once free from addiction, you won’t need to worry about running out of cigarettes, enduring long flights without smoking, or sneaking smoke breaks during work.

1: Enhanced Overall Well-being

Long-term smoking doesn’t just increase cancer risk; it also raises the likelihood of heart attacks, strokes, and chronic respiratory diseases like asthma, bronchitis, and emphysema. Smoking replaces oxygen in the blood with carbon monoxide, narrows blood vessels, and elevates heart rate and blood pressure due to nicotine. This forces the heart to work harder to supply oxygen, eventually leading to heart disease. Respiratory conditions arise from inhaling carbon monoxide and tar, which damage the lungs over time.

For smokers who choose to quit, the body begins to recover rapidly. Blood pressure and heart rate normalize within an hour of the last cigarette, and carbon monoxide is eliminated from the body in a few days. Within a month, symptoms like coughing and shortness of breath improve significantly. After just one year, the risk of heart disease drops by 50%. Remarkably, after 15 years, a former smoker’s risk of heart attack matches that of someone who never smoked [source: University of South Florida].