You probably know that quitting smoking is good for your lungs. But you may not know just how much your lungs can heal — and how it can impact your day-to-day life.
When I treat patients who use tobacco in my pulmonology practice, they sometimes ask if it’s too late to quit smoking. The answer: No.
Smoking sends thousands of harmful chemicals into lungs. These chemicals can build up and cause lung damage over time. But when a person stops smoking, the lungs can heal themselves. It’s a slow, gradual process — but it’s one that begins within hours of your last cigarette.
I treat adults of all ages with a wide variety of lung conditions. And, among those who have a history of smoking, whether they’ve only recently stopped or they’ve been smokefree for months or years, quitting helped them breathe easier, manage their current health, and reduce their future risks.
Here’s a closer look at what goes on in the days, months, and years after quitting smoking.
Within hours: Greater oxygen flow
Smoking sends harmful gases like carbon monoxide into your blood. Within 24 hours of stopping smoking, your blood levels of these gases drop back to normal. That makes it easier for oxygen to flow. As a result, your lung function starts to improve.
Within 1 to 2 days: Cilia start to recover
Your lungs contain tiny, hair-like structures called cilia. Healthy cilia sweep mucus and debris out of your lungs. That helps keep your airways clear and fight off infections. But the harmful chemicals in cigarette smoke damage cilia. The damage makes it harder for them to do their job. It’s also one of the reasons why smokers have more coughing, mucus, and lung infections.
Here’s the good news: Cilia start to heal within two days of quitting. As they recover, they get better at clearing out mucus and toxins.
A word of warning: You may find yourself coughing more in the short term while your body works to expel this extra gunk. If you have asthma, your symptoms might seem a little worse. The uptick in coughing can be worrying to some. But it’s only temporary.
I let patients know that it’s actually a sign of healing — and that it’ll ease up over the next few weeks. In the meantime, staying hydrated can help. Warm fluids like tea or broth can be especially soothing.
Within 1 week: Lungs start getting stronger
My patients often report that they begin to notice a big difference in their breathing around the one-week mark. And everyday activities like walking or climbing stairs start to feel less taxing.
There are a few reasons for this. After a week of not smoking, your cilia have started to clear out a lot of mucus. The inflammation in your airways is also starting to die down. Both of these things make it easier for air to flow in and out of your lungs.
Within 1 to 3 months: Even stronger lungs
Your cilia have almost fully healed by now. Your lungs are expelling mucus much more easily. And your lung function has improved by as much as 30% since you started quitting. It’s a major improvement — and a major accomplishment.
At this point, you’ll probably be able to exercise more easily without getting winded. Your cough has likely eased up too. And you have a much lower risk of lung infections like pneumonia and bronchitis.
Within 6 months: Lower lung disease risk
Your ability to take deep breaths is stronger than ever. That’s thanks to even healthier cilia, normal mucus clearance, and a big drop in airway inflammation. Your lungs are also better equipped to fight off colds and respiratory infections. Best of all, your risk for chronic lung problems like chronic obstructive pulmonary disease (COPD) has plummeted.
Within 1 year: Nearly toxin-free lungs
Your lungs are making big strides. They’ve cleared out a large portion of the toxins that have built up from years of smoking. And your cilia are strong. These days, they work as best as they can. To sum it up, your respiratory health may be better than it’s been in years.
Within 5 to 10 years: Long-term protection
Your lungs have healed much of the damage caused by smoking. As a result, your risk for severe lung problems has dropped significantly. That includes lung cancer, worsening of COPD and emphysema.
Ten years after quitting, your risk of lung cancer is officially slashed by half. Depending on your smoking history, your lungs may continue healing over the next 5 to 10 years.
Quitting smoking adds a lot of benefits to your quality of life. Adding an exercise routine and having a healthy diet will optimize your health even more. The idea is for you to do more of the things you want.
The benefits of quitting
It’s never too late to stop smoking — even after 20, 30, or 40 years. Your lungs will start on the road to recovery as soon as you quit. Over time, they’ll clear out the toxins that have built up. They’ll also start working closer to their full potential, depending on the damage that was done. That can add up to benefits like:
- Less shortness of breath
- Less coughing
- More energy for everyday activities
- An increased ability to exercise
- A lower risk of lung diseases like COPD and lung cancer
You may not be able to reverse all of the harms caused by smoking. The longer or more you smoked, the greater the chance that you may have some permanent lung damage. But even if you’ve smoked for decades — it’s never too late to stop.
You can protect your lungs even more with regular lung screenings. Screenings can help catch lung diseases like cancer earlier, when it’s easier to treat. Temple’s Healthy Chest Initiative offers screenings for people over 50 with a history of smoking.
Get help to make a lasting change
You don’t have to go it alone. Temple’s Smoking Cessation program is here to help you make the switch. Our free weekly meetings offer support and tools that can make quitting easier. Learn more today — and make a plan to stop by as soon as you can.
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