Quit Smoking Today: Health Benefits, Methods and Tips of Smoking Cessation

Health Benefits of Quitting Smoking

The benefits of quitting smoking begin almost immediately and continue to grow over time. Just 20 minutes after quitting, your heart rate and blood pressure begin to drop. Within 12 hours, the carbon monoxide levels in your blood return to normal. After two to three weeks, circulation improves and lung function begins to recover. Within the first few months, coughing and shortness of breath often decrease as the lungs begin to heal. A year after quitting, your risk of heart disease is already much lower. Between five to ten years after quitting, your risk of stroke becomes similar to that of a non-smoker. After ten years, your risk of dying from lung cancer is about half that of someone who continues to smoke. And fifteen years after quitting, your risk of coronary heart disease is essentially the same as someone who never smoked.

These improvements show that it’s never too late to quit smoking. No matter your age or how long you’ve been smoking, your body begins to recover the moment you stop.

Cost of Quit Smoking

While some people worry that quitting smoking might be expensive, the truth is that continuing to smoke costs far more in the long run, both financially and medically. The average smoker in the U.S. spends thousands of dollars each year on cigarettes alone, not to mention added healthcare costs from smoking-related illnesses. Quitting smoking can save a person anywhere from $2,000 to over $4,000 annually, depending on how much they smoke. There may be some upfront costs when using nicotine replacement therapies or prescription medications, but many health insurance plans, state programs, and quitlines offer these aids at low or no cost. In comparison to the lifelong expenses tied to smoking, the cost of quitting is a small investment with life-changing returns.

Methods of Quit Smoking

There are several proven methods to help people quit smoking, and success often comes from finding the approach that works best for you. Nicotine replacement therapies, such as patches, gum, or lozenges, can reduce withdrawal symptoms and cravings. In 2025, the out-of-pocket cost for a 28-pack of over-the-counter nicotine patches typically ranges from $25 to $70, depending on the brand and pharmacy. Prescription-strength generic patches may cost around $95 for two 14-patch boxes, but discounts through programs like SingleCare can lower that to approximately $36. Under the Affordable Care Act, most employer-sponsored private insurance and Medicaid plans are required to cover FDA-approved smoking cessation medications—including nicotine patches, with no cost-sharing, although coverage specifics can vary. Medicare Part D plans generally do not cover over-the-counter nicotine patches, so beneficiaries should verify with their individual plans.

Prescription medications like varenicline (Chantix) or bupropion (Zyban) can also support the quitting process by affecting the brain’s nicotine receptors or easing mood changes. Behavioral therapy and counseling, either one-on-one, in groups, or through quitlines, offer emotional support and strategies for breaking the habit. Some people benefit from mobile apps or text programs that provide daily motivation and reminders. Combining medication with counseling is often the most effective strategy for long-term success.

The Risk of Secondhand Smoke

Even people who don’t smoke can suffer the consequences of tobacco use when exposed to secondhand smoke. This is the combination of smoke from a burning cigarette and the smoke exhaled by the smoker. It contains the same harmful chemicals and is especially dangerous for children, pregnant women, and people with existing heart or lung conditions. According to the U.S. Surgeon General, there is no safe level of secondhand smoke exposure. It has been linked to sudden infant death syndrome (SIDS), respiratory infections and asthma attacks in children, lung cancer and heart disease in adults, and complications during pregnancy. By choosing to quit smoking, you’re not just improving your own health—you’re also protecting your family and those around you from these serious risks.

Affect Your Pets Too

Pets can be seriously affected by secondhand and even thirdhand smoke if their owner smokes. Many people don’t realize that smoking doesn’t just harm humans — it puts pets at real risk too. When you smoke around your pet, they inhale the same toxic chemicals found in secondhand smoke, which increases their chances of developing serious health issues. Cats, dogs, birds, and even small animals like rabbits can be affected. Pets also ingest toxic residues when they groom themselves after smoke particles settle on their fur or feathers . This is called thirdhand smoke, and it’s just as dangerous.

Cats exposed to tobacco smoke have a higher risk of developing oral cancer and lymphoma, especially because they frequently lick their fur, ingesting toxic particles. Dogs that live in smoking households are more likely to develop lung cancer or nasal cancer, depending on their breed and snout length. Birds are particularly vulnerable, even low levels of smoke exposure can cause respiratory problems, eye irritation, and even sudden death due to their delicate lungs.

In short, if you’re a smoker, quitting doesn’t just protect you and your family, it could save your pet’s life too.

What Happens If You Keep Smoking

Continuing to smoke greatly increases your risk of developing and dying from numerous diseases. Over time, the damage caused by smoking becomes harder for your body to repair. The longer you smoke, the greater your chances of developing cancer, not only of the lungs, but also of the mouth, throat, bladder, kidney, pancreas, and stomach. Your risk of heart disease and stroke remains high, and smokers are two to four times more likely to develop coronary heart disease than non-smokers. Long-term smokers also experience a significant decline in lung function, often leading to chronic bronchitis and emphysema. In addition, smokers are more prone to infections due to a weakened immune system, and healing from surgeries or injuries can be slower. Continuing to smoke also shortens your lifespan, with studies showing smokers die at least 10 years earlier on average than non-smokers.

Conclusion

Quitting smoking is a powerful step toward better health. It dramatically reduces your risk of disease, protects those around you from secondhand smoke, and allows your body to begin healing almost immediately. While quitting can be challenging, support is available through quitlines, counseling, nicotine replacement therapies, and medications. Millions of people have successfully quit smoking, and with the right tools and mindset, you can too. Your future health, and the health of those around you, is worth it.