Quitting tobacco is a common New Year’s resolution. It’s also the healthiest resolution you can make. Some positive changes start within minutes, but many of them build throughout the year, and even years to come!

Here’s a breakdown about what happens when you quit tobacco on January 1. Some are good, some are hard, but all these changes are worth it!

New Year’s Day: The Kickoff

About 20 minutes after you quit, your heart rate starts to slow down. Tobacco makes your heart work overtime, so starting the year tobacco free gives it a much-needed break. No better way to celebrate the holiday.

By the end of the day, the carbon monoxide in your blood has cleared out. Using tobacco, but most notably cigarettes, fills your blood with it, which crowds out oxygen. Once it’s gone, oxygen can reach your brain, muscles and heart more easily.

Jan. 3: Taste All the Flavors

This change is coming at the perfect time. Your warm morning coffee will taste stronger, adding healthy fruits and veggies to meals will be more satisfying and all those tasty holiday leftovers may taste richer. You might also catch smells you forgot about, like fresh laundry or rain.

Jan. 4: The Hard Days Start

The good news: By January 4, nicotine is fully out of your body. The next challenge: This is often when withdrawal hits its peak. You may feel:

• Cranky or on edge
• Restless or tired
• Hungrier than usual
• Foggy or unable to focus

These feelings are normal, so keep going! They’re a sign your body is adjusting, but that doesn’t mean they’re easy. To get through them:

• Have a plan ready. Some people pick up a new hobby, like crocheting or needle point, to get through cravings.
• Patches, gum or lozenges can also take the edge off. They’re made specifically to help you step down your nicotine levels. A Coach can help you figure out which option works best for your life.
• Remember most nicotine cravings don’t last days or even hours; they last minutes. That can be frustrating to hear in the moment but is true and can help you push through.

Jan. 15: Time To Warm Up

Some people notice their hands and feet feel warmer. That’s because blood flows more freely through the body and improves circulation. January and February are cold months in Oklahoma, so this comes at the perfect time, making necessary chilly errands, like carrying groceries, a little easier.

Valentine’s Day: Freshen Up Your Home

Six weeks in, smells around your home or in your car start to fade away. If you used to smoke, now’s a great time to do some pre-spring cleaning to work out some lingering cravings. If you used smokeless tobacco or vapes, use this time to get rid of any remaining product around your home.

Spring: Your Lungs Wake Up

You may notice you’re coughing more. That can feel like a step back, but it’s good news. Your lungs are coming back to life and taking steps to work in tip-top shape. A cough could mean they’re clearing out mucus and other buildup from tobacco.

Your lungs are also working better overall. You may notice feeling a little better while doing yard work or enjoying warm springtime walks. This works well with the beginning of daylight saving time since you’ll have more sunlight to enjoy in the evenings.

Fourth of July: The Halfway Point

Six months tobacco free! By this point, you’ll have saved hundreds of dollars from not buying tobacco. That’s money you could spend on a backyard cookout or a long weekend trip. Your lungs are even stronger, and tobacco cravings are less intense and less frequent. Your family will love how much energy you have, and the warm summer days will feel amazing. Go make some summer memories without tobacco.

Oct. 1: Time for a Healthy Harvest

Your lungs can clean themselves again, which helps you fight off colds and the flu. Good timing for football season, crisp autumn evenings and crowded fairs and festivals.

Thanksgiving: A Time of Gratitude

You are so close to the one-year mark, which makes this holiday extra special. Enjoy a meal surrounded by loved ones that doesn’t involve stepping out to smoke or carrying a dip cup around. That’s more time and more you for the people around your table.

Jan. 1, 2028: One Year Strong

This is a huge milestone. Not just for your pride and confidence, but for your health. Your chance of heart disease is now about half of what it would be if you still smoked. That’s one of the biggest health wins you can give yourself. Congratulations!

The Years Ahead: More Time for Healthy Change

One year tobacco free is a huge accomplishment. Your health will only continue to improve for years to come. Here’s what to expect:

• By 2032: Your chance of mouth, throat and esophageal cancer drops by half. Your chance of stroke also decreases significantly
• By 2037: Your chance of dying from lung cancer is about half that of someone who still smokes.
• By 2042: Your chance of heart disease is close to someone who never smoked.

Something To Remember Before the New Year

Setting the goal to quit tobacco is huge and full of ups and downs. One reality of quitting is that slip ups happen. In fact, most people quit more than once. If you find yourself reaching for tobacco again, don’t let that moment discourage you, and know that you didn’t fail. See if you can find what triggered the setback and pick your quit back up!

Support for Quitting in 2027

You don’t have to do this alone. The Oklahoma Tobacco Helpline offers FREE support to help you quit. If you’re thinking about quitting come January, sign up to get started.

Here’s to your healthiest year yet. Cheers!

Source: American Cancer Society – Health Benefits of Quitting Smoking Over Time