lots of information about smoking:

Benefits timeline of quiting smoking:

-20 minutes after quitting: Your heart rate and blood pressure drop. ("Effect of Smoking on Arterial

Stiffness and Pulse Pressure Amplification", Mahmud, A, Feely, J. 2003. Hypertension:41:183.)

-12 hours after quitting: The carbon monoxide level in your blood drops to normal. (US Surgeon General's Report, 1988, p.

202)

-2 weeks to 3 months after quitting: Your circulation improves and your lung function increases. (US Surgeon General's Report, 1990, pp.193, 194,196, 285, 323)

-1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. (US Surgeon General's Report, 1990, pp. 285-287, 304)

-1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's. (US Surgeon General's Report, 1990, p. vi)

-5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting. (US Surgeon General's Report, 1990, p. vi)

-10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases. (US Surgeon General's Report, 1990, pp. vi, 131, 148, 152, 155, 164,166)

-15 years after quitting: The risk of coronary heart disease is that of a nonsmoker's. (US Surgeon General's Report, 1990, p. vi)

50 reasons not to smoke:

1)Smoking reduces fitness levels through irreversible respiratory-system damage

2)The heart-beat of a smoker is 30% faster, on average, than that of a non-smoker

3)Those who smoke produce phlegm more than twice as often as non-smokers

4)Tobacco significantly reduces oxygen availability to the muscles during exercise

5)The tar in cigarette smoke adds to airways resistance

6)Tar also affects the cleansing mechanism of the lungs, allowing pollutants to remain in the bronchial tubes and lungs

7)Decrease in maximal oxygen intake

8)When you smoke, the cigarette chemicals reach your baby. and prevent the baby from getting the food and oxygen it needs to grow.

9)Increases your chances of having a miscarriage. (losing your baby)

10)may reduce your supply of breast milk.

11)the chemicals in cigarette smoke enter your breast milk and can cause colic, vomiting, diarrhea, fast heartbeats

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