The last cigarette. An apparently small gesture, but which allows the body and mind to “heal” with a speed that is in some ways surprising. In the last decade, scientists have studied the phenomenon so thoroughly that today it is possible to draw up a real “timeline” of the benefits induced by smoking cessation; benefits that are felt immediately.
The first benefits already 20 minutes after the last cigarette
An example? Already 20 minutes after having put out the last cigarette, the heart rate and blood pressure tend to return to normal levels, while in the following 12/24 hours the body carries out a sort of “self-cleaning”, freeing itself from the carbon monoxide in circulation, one of over 7 thousand chemical compounds generated by the combustion of the traditional cigarette. Within two, maximum three days, the bronchi then begin to relax and the sensations of taste and smell return more vividly, the receptors of which have been inhibited by years of addiction. After two weeks, circulation also improves, as does breathing, with the heart and lungs starting to detoxify.
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“What is surprising – explains the teacher Shuang Quin Zhang – it is the body’s ability to return to levels close to normal, typical of those who have never smoked.” Zhang is a hematologist at the Medical College of Georgia and deals with medical-oncology education at the American Cancer Society. ” The sooner you can stop – he continues – the more you reduce the risk of developing cancer and other smoking-related diseases”.
Heart attacks and coronary heart disease halved after one year
Suffice it to say that, after just one year of abstinence from tobacco, the incidence of heart attack and other coronary diseases is halved compared to those who continue to smoke, while at the age of five the risk of cancer of the larynx, throat and esophagus drops drastically and The incidence of stroke is the same as that of a non-smoker of the same age. But the body’s tenacious resilience is not enough: we have to wait an average of 15 years to bring the risk of cardiovascular diseases back to the levels of those who have never smoked. In short, the results are there, but quitting smoking is anything but a simple process. Because it doesn’t just mean upsetting your routine, but fighting with a real withdrawal syndrome.
The effects of nicotine on the nervous system
Each butt contains on average 8 mg of nicotine, a molecule that acts, like other psychoactive substances such as cocaine and alcohol, on the chemistry of the central nervous system. Within 10/20 seconds of the first “puff”, the receptors in the brain center of pleasure and gratification are activated, releasing dopamine. “With time and the amount of cigarettes smoked, the number of nicotinic receptors in the brain increases, the body adapts, and addiction occurs,” notes Zhang. In other words, the more you smoke, the more you need nicotine to feel good.
On the contrary, less nicotine means less dopamine and, therefore, tiredness, nervousness, difficulty concentrating, typical withdrawal symptoms. But is there a better time to quit smoking? “When you’re young it’s preferable,” notes Zhang. “Doing so by age 40 reduces the risk of death from smoking-related diseases by 90%.” Not only that: the sooner you manage to stop, the less likely you are to start again.
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The risks of the electronic cigarette
And what about the electronic cigarette? According to the captivating narrative of the manufacturers, it would be the solution, but the scientific community is warning consumers about the lower degree of toxicity. The fault lies in acrolein, propylene oxide, acetaldehyde and formaldehyde, suspected or certain carcinogenic compounds, which are created during the vaporisation of the “vaped” liquid. There are also doubts about the effectiveness in quitting traditional smoking, denied by the most recent clinical trials, given that the quantity of nicotine inhaled would be similar to that contained in old cigarettes.
How to quit
So what are the best strategies? “On the one hand, pharmacological therapies – he replies – with NRT drugs (nicotine replacement) and on the other, psychological support, with specialists who help to find the right motivations”. It is then very important to identify the moments and actions in the day – the so-called “triggers” – that lead the brain to want to smoke. Drinking and brushing your teeth often can help reduce nicotine withdrawal symptoms, especially in the first few days of quitting. But the most important thing to keep in mind is that you shouldn’t be discouraged if you don’t succeed on the first try. “Most smokers try multiple times, but eventually succeed,” concludes Zhang.
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