There are tremendous benefits in stopping smoking, but you have to be absolutely sure you want to stop before you do!

The benefits of stopping aren’t just physical — the psychological boost you get from taking control of your life is huge! And it’s never too late to stop, no matter what your age.

The benefits of kicking the habit — and it is a habit more than it’s an addiction — start from the moment you quit.

The first 20 minutes: Your blood pressure and heart rate starts to return to normal.

After 2 hours: Heart rate and blood pressure decrease to normal levels. Peripheral circulations (the small blood vessels that feed your skin and arms and legs) begin to improve as more oxygen starts reach your fingers and toes.

As far as nicotine cravings are concerned, going without a cigarette for two hours is as bad as it gets.

After 8 hours: Nicotine levels in the body have already reduced 90%.

After 12 hours: The highly toxic chemical carbon monoxide, which binds very strongly to red blood cells, reducing the amount of oxygen they are able to carry, starts to disappear.

After 24 hours: Already, the risk of having a heart attack is falling. Smokers are 70% more likely to have a heart attack than non-smokers, but the risk is now starting to decrease.

After 48 hours: The cells involved in smell and taste start to re-grow, meaning you’ll enjoy the flavour of food and drink more.

After 3 days: All the nicotine has left the body, but as a result, people start to experience more frequent withdrawal symptoms — but remember two things: First, each withdrawal is mild, and second, it gets easier from now on!! This is because every day from this point on, your nicotine receptors, which respond to the stimulation of tobacco and keep you hooked, are being slowly destroyed by the body because you no longer need them!

After 4 days: Even though. You’ve stopped smoking, some people may start to experience a cough. This might seem strange, but the cough is because the lungs are clearing themselves by bringing up the residual particles that have been in them for years! However, this will last only happen for a couple of weeks or so as the body continues to repair itself.

After 5 to 8 days: On average, people have five or six pangs of withdrawal a day. These usually last a maximum of 3 minutes, but they’re a sign your body is returning to normal.

After 10 days: By this stage, most people have only 2 withdrawal pangs a day and blood circulation to the teeth and gums has returned to normal.

After 2 weeks: By now, your overall fitness has improved significantly. You will notice your breathing is better. Your complexion also starts to improve around this time.

After 4 weeks: As the cilia (the tiny hairs in your lungs) continue to re-grow, reducing the risk of chest infection.

After 3 months: The average life span of a red blood cell is three months, so at this stage, all the red blood cells that have been damaged by the carbon monoxide in cigarette smoke have been replaced. In addition, your lung capacity is increased by up to 30%.

After 9 months: Your lungs are repairing themselves and the cilia are now functioning normally.

After 1 year: The risk of heart disease has reduced by 50%.

After 5 years: The risk of having a stroke is now the same as someone who has never smoked, and the risk of dying of lung, oesophageal, throat and mouth cancer is significantly reduced.

After 10 years: The risk of dying of lung cancer is now half that of someone who smokes.

After 12½ years: Fact — the average smoker who lives to 75 years old has six fewer teeth than a non-smoker, but 12½ years after stopping, the risk of losing teeth is the same as someone who has never smoked.

After 15 years: The risk of heart disease and the risk of pancreatic cancer is now the same as someone who has never smoked.