On Your Health

Check back to the INTEGRIS On Your Health blog for the latest health and wellness news for all Oklahomans.

The Great American Smokeout Is Thursday, November 16

It’s time for Oklahomans to toss those cigarettes -- at least for one day. This Thursday, Nov. 16, smokers in Oklahoma and across the country are challenged to quit smoking for one day during the annual Great American Smokeout. Hopefully, this one-day success will show smokers they can kick the habit for good.

Need some immediate gratification?     

  • 20 minutes: within 20 minutes of your last cigarette, your heart rate and blood pressure drop.  
  • 8 hours: carbon monoxide levels in the body return to normal, which means your lungs are already starting to clear themselves of mucus as oxygen levels increase.              
  • 48 hours: your sense of taste and smell will improve.     
  • 72 hours: the bronchial tubes in the lungs begin to relax, making breathing easier. 
  • 2 weeks to 3 months: lung function dramatically improves, making it easier to exercise. Circulation improves, too.       
  • 1 to 9 months: you will cough less, sinus congestion will decrease, and your sense of taste and smell will continue to improve.    
  • 1 year: your risk of heart disease is reduced by 50 percent.         
  • 5 years: your risk of suffering a stroke is the same as that of a non-smoker; your risk of cancer of the mouth, throat or esophagus is cut in half.            
  • 10 years: you're 50 percent less likely to die of lung cancer.         
  • 15 years: your risk of heart disease is similar to that of a non-smoker.

Lung cancer kills more people than prostate, breast and colon cancer combined. The best way to avoid lung cancer is to stop smoking. So, just for one day, why not give it a shot and see how you feel? The Oklahoma Tobacco Helpline has free services to help. Last year, hundreds of Oklahomans utilized Oklahoma Tobacco Helpline services during the Great American Smokeout.

The Helpline offers tips for beating cravings and getting ahead of stressors at, or you can give them a call at 1-800- QUIT NOW. In addition to tips and resources online, the Oklahoma Tobacco Helpline provides FREE services including text and email support and free patches, gum or lozenges. Additionally, Quit Coaches are available 24/7 to assist in creating a customized Quit Plan.