A 30-Day Timeline of Health Benefits When You Quit Smoking

Your body begins to repair itself within minutes of your last cigarette. Here’s what to expect in the first month.

Quitting smoking is the best thing you can do for your health, and the benefits start almost immediately. **Day 1:** Within 20 minutes, your heart rate drops. Within 12 hours, the carbon monoxide level in your blood returns to normal. **Day 2-3:** Your sense of smell and taste may start to improve. This is also when nicotine withdrawal symptoms, like irritability, often peak. This is a critical time to use support systems like our cessation clinic. **Week 1:** The cilia, the tiny hair-like structures in your lungs, begin to function better, clearing out mucus and debris. You might notice you're coughing more—this is a good sign that your lungs are cleaning themselves. **Week 2-4:** Your circulation and lung function continue to improve. You'll likely find that physical activity, like climbing stairs, becomes easier. Your risk of heart attack begins to drop significantly. The first month is the hardest, but the immediate and tangible health benefits provide powerful motivation to continue on your smoke-free journey.