When you quit smoking, the health benefits are almost immediate. In fact, your blood pressure will begin to drop within 20 minutes after your last cigarette.

It gets better every day you continue your journey to health.

I found this timeline to regaining health taped to a wall in my doctor’s office several years ago. I’ve never been able to verify the source, but the physiological benefits are widely reported.

As most of you know by now, I am a passionate advocate of natural health. No lectures here, but if you smoke or you know someone who smokes, you know that there is no single behavior that is more destructive to your health. Do whatever it takes to break this life-stealing addiction. That includes the use of pharmaceuticals.

I know how hard this addiction is to break, so take advantage of what medical science can offer to help you, whether it’s Wellbutrin, Chantix, nicotine gums or Zyban. Use whatever works. The side effects of these aids are so much less than the damage that accompanies smoking that they are well worth the tiny cost.

If you’ve decided to give up smoking, check out these easy assists and print out this timeline to re-inforce to your choice to become healthier:

Week 1:
What’s going on in your body: Blood pressure and pulse have returned to normal 20 minutes after your last cigarette.
What you should do now: Calm your cravings. Studies show nicotine cravings are strongest in the first 6 weeks of quitting, so begin using patches, gums and even prescription medications like Zyban from Day One. Drink lots of water and juice to help flush nicotine out of your system, which takes about 5 days.

Month 1:
What’s going on in your body: Lung function improves 30%. Taste and smell enhanced. Energy increases.
What you should do now: Continue to calm your cravings by using gums, patches, etc. Plus, begin to make behavioral changes. Quite drinking coffee, alcohol and change other behaviors that lead to smoking, such as sitting at the dinner table after the meal is finished.

Months 2-3:
What’s going on in your body: Heart attack risk has fallen 25%. Cancer risk has fallen.
What you should do now: Take a hike! The average ex-smoker gains 10 pounds because smoking raises your metabolism, but in one study, those who exercised avoided the metabolism slowdown and gained substantially less.

Months 3-6:
What’s going on in your body: Coughing, sinus congestion and shortness of breath decrease.
What you should do now: Join a support group. You’re over the physical addiction to nicotine, but the psychological addiction is much harder to kick.

One Year:
What’s going on in your body: You’ve cut your risk of heart disease in half in just one year! Congratulations!
What you should do now: Continue what you’ve been doing. It’s working!

Five years:
What’s going on in your body: Lung cancer death rate has decreased by 50%. Stroke risk is reduced to that of a non-smoker. Risk of cancer of the mouth, throat and esophagus is reduced by 50%.
What you should do now: Watch out for stresses that may sneak up on you and get your back to smoking before you even realize it. Be especially aware if you or a family member has health challenges or there are relationship problems or financial worries. Unfortunately, many people who have kicked the habit for as long as 9 years go back to smoking when they meet a major stressor.

Ten years:
What’s going on in your body: Lung cancer death rate is similar to that of a nonsmoker. Risk of cancer of mouth, throat, esophagus, bladder, kidney and pancreas decreases. Precancerous cells are replaced with healthy cells.
What you should do now: Throw a big party and congratulate yourself. You’ve made it past the nine-year relapse danger zone. Good for you!!