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New Year, New You: Resolve to Breathe Easy In 2023 and Quit Smoking


Quitting smoking has numerous health benefits at every stage of the process. Here is a breakdown of the benefits you can expect as you progress through the first year of being smoke-free:

  • 1 hour after quitting: The carbon monoxide levels in your blood return to normal.

  • 12 hours after quitting: The levels of carbon monoxide in your blood drop, and the oxygen levels in your blood increase to normal.

  • 24 hours after quitting: Your risk of a heart attack begins to decrease.

  • One week after quitting: Your sense of smell and taste improves.

  • One month after quitting: Your lung function improves, and your circulation improves.

  • One year after quitting: Your risk of a heart attack is reduced by half compared to that of a smoker. The risk of stroke also decreases.

In general, quitting smoking can improve your overall health and quality of life. It can reduce your risk of lung cancer and other types of cancer, as well as respiratory and cardiovascular diseases. It can also improve your mental health and sense of well-being. Quitting smoking is a significant step towards improving your health, and it is never too late to start.


Even if you've smoked for 1 year, 5 years, 10 years, 20 years or more and decide to quit, you will experience numerous health benefits. The longer you have smoked, the greater the benefits of quitting will be. Here are some of the benefits you can expect to see:

  • Reduced risk of lung cancer: Quitting smoking can significantly reduce your risk of developing lung cancer, even if you have smoked for many years. The risk of developing lung cancer decreases the longer you go without smoking.

  • Improved cardiovascular health: Quitting smoking can improve your cardiovascular health in several ways. It can reduce your risk of heart attack and stroke, lower your blood pressure, and improve your circulation.

  • Improved respiratory health: Quitting smoking can improve your respiratory

health by reducing your risk of chronic obstructive pulmonary disease (COPD) and other respiratory conditions. It can also improve your ability to breathe and your overall lung function.

  • Better oral health: Quitting smoking can improve the health of your gums and teeth, and reduce your risk of developing gum disease and tooth loss.

  • Improved mental health: Quitting smoking can have a positive impact on your mental health, including reducing your risk of depression and anxiety. It can also improve your overall sense of well-being and quality of life.

Regardless of how long you've been smoking, quitting now can arrest chronic conditions and keep them from worsening or eliminate them altogether. It also improves your overall health in every way.




Here are the top ten ways to quit smoking:

  1. Set a quit date and make a plan: Decide on a specific date to quit smoking and plan ahead for potential challenges.

  2. Get support: Consider seeking support from friends, family, or a support group. You can also consider speaking with a healthcare provider or a smoking cessation counselor.

  3. Use nicotine replacement therapy: Nicotine replacement therapy (NRT) products, such as gum, patches, and lozenges, can help reduce withdrawal symptoms and cravings.

  4. Consider prescription medications: There are several prescription

medications that can help with smoking cessation. Talk to your healthcare provider about which medication might be right for you.

  1. Find healthy ways to cope with cravings: Find activities that can help you cope with cravings, such as exercise, deep breathing, or talking to a friend.

  2. Remove tobacco from your environment: Get rid of all tobacco products and ashtrays from your home, car, and work environment.

  3. Take it one day at a time: Quitting smoking is a process and it can be challenging. Remember to take it one day at a time and celebrate your small victories along the way.

  4. Don't be discouraged by setbacks: If you do slip up and smoke, don't let it discourage you. Instead, use it as an opportunity to learn from your experience and try again.

  5. Reward yourself: As you reach certain milestones in your journey to quit smoking, reward yourself with something that is meaningful to you.

  6. Stay smoke-free: Once you have quit smoking, it's important to remain smoke-free to fully reap the benefits of quitting.

There are also several apps available that can help with smoking cessation. These apps can provide support and resources, track your progress, and offer tips and strategies for quitting smoking. Some popular apps for quitting smoking include SmokeFree, Quit Genius, and Quit Smoking with Andrew Johnson. If you'd like help from us with your New Year's Resolution, give us a call at 402-234-5049 and set up a $40 consultation (prescriptions extra). We'd love to help you be successful!

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