The exact time it takes for a smoker’s heart to return to normal health after quitting – and five other benefits
FOR years we’ve known smoking damages blood vessels and is a major risk factor for heart disease.
Now, researchers have discovered how significant damage from smoking is – and how long it takes for heart health to return to normal.
In the UK it’s estimated at least 80,000 deaths each year can be attributed to smoking-related causes.
Quitting smoking as soon as possible is advised, as it could take more than two decades for heart health to return to normal after an individual gives up.
Researchers in South Korea found it takes 25 years for an ex-smoker’s cardiovascular system to resemble that of someone who’s never smoked.
And heavy smokers who have smoked more than eight years have a similar risk of impending heart attack or stroke as those who still smoke.
Their study, published in the journal JAMA, examined health data from more than 100,000 ex-smokers and more than 4 million who have never smoked.
The ex-smokers were followed up a decade after they stopped smoking.
Their age, how old they were then they started smoking, how many cigarettes they smoked a day, and the age they quit were all noted.
A link was found between cardiovascular disease risk and the amount a person smoked – those who were light smokers saw their risk plummet soon after stopping.
For heavy smokers who smoked for at least eight years, the researchers concluded it could take 25 years for the risk of heart attack and stroke to lower to the level of someone who’s never smoked.
The study authors said: “Heavy ex-smokers should be considered to have a cardiovascular disease risk equivalent to that of patients who continue to smoke.”
Smoking can cause many illnesses, including lung, liver, stomach, bowel, and pancreatic cancer.
Half of all smoking-related illness in the UK is cardiovascular, such as heart issues and stroke.
The chemicals in cigarettes make the walls of arteries sticky, and this fatty material sticks to the walls.
The fatty material can then begin to clog your arteries and reduce the space for blood to flow properly.
If the arteries that carry blood to the heart get clogged, this can lead to a heart attack.
And if the arteries that carry blood to the brain get clogged, it can lead to a stroke.
Smoking can also affect your heart and blood vessels by increasing your risk of blood clots, cause an instant rise to your heat rate and blood pressure, and reduce the amount of oxygen delivered to the rest of your body.
But according to the British Heart Foundation, you might notice the benefits of quitting smoking sooner than you think.
After just 20 minutes your heart rate and blood pressure will begin to return to normal.
After two to three days your sense of smell and taste will begin to improve.
After a year your risk of a heart attack is half of that of a smoker.
Other benefits of quitting smoking include:
- Fresher breath and whiter teeth
- Younger looking skin
- More energy, feeling less tired and getting less headaches
- Immune system boost – easier to fight off colds and flu
- Increased sex drive
On average, smokers who quit in their 30s will add 10 years to their life. Even quitting at 60 can add three years.
If you need help quitting, your GP, pharmacist or health visitor can refer you to a stop smoking adviser.
You can also phone your local stop smoking service to make an appointment.
How to quit smoking
The NHS recommends the following tips:
- Pick a date to quit and stick to it. Tell your family and friends and plan something fun to
take your mind off it. - Ask your friends and family for support. If someone close to you is thinking of stopping,
why not quit at the same time so you can support each other? - Understand situations in which you’re likely to be tempted. Write them down and come up with
ways to overcome the urge. For example: ‘If I’m with friends who are smoking, I’ll leave the room
and have a glass of water.’ - Get rid of everything in your home or at work that reminds you of smoking.
- Call yourself a non-smoker and think of yourself as one.