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Congratulate yourself - Today is quit day and you have everything to gain!

Here's what's happening and what you can expect on your second smoke-free day:

Your body is still in withdrawal. You will probably still have strong cravings today. It's important to stay determined.

The physical cravings are part of what you have to deal with. You may also find that you don't know what to do with your hands if they don't have a cigarette in them. Now that your cigarettes are put away, keep other things nearby for your hands and mouth. Some people like to keep a pen and pad of paper handy so that they can doodle. Others keep their hands busy with a craft. What would work for you?

When you get the urge to smoke, reach for a healthy snack - not for a cigarette! Many people use sugarless gum or candy, carrot sticks, raw vegetables or fruit.

Drinking lots of water will also help. It will start to flush the tobacco toxins out of your body and help relieve any headaches you get.

You could also get a full body massage from a registered massage therapist. Like water, it will help to get rid of the harmful tobacco chemicals stored in your body. It's also a great way to relax, and to reward yourself for quitting!

But did you know that your body is already rewarding you by itself?

Good changes are already happening in your body. More will happen each day that you don't smoke and you get closer to being an ex-smoker. And these changes don't stop. Recent studies on ex-smokers show that, with time, the body keeps healing the damage caused by smoking. This happens in all smokers young or old, men and women, those who are still healthy and those who already have health problems caused by smoking. It is never too early or too late to quit smoking!

How long does it take to get and feel better?

It starts the minute you stop smoking! Right away, your body begins to get rid of the harmful chemicals in tobacco. Just two hours after you stop, the amount of nicotine in your blood can drop by half.

You will probably start to feel better in just a few days or weeks. Breathing problems and problems related to heart disease will begin to go away (if your doctor has not already told you that they are chronic or long-lasting). You will keep getting better for many years. Your risk of having a heart attack will probably go back to normal in three years if you stay smoke-free.

How will your health improve?

* Ex-smokers usually get back most of their good health.

* If you stop smoking, you will probably live longer than someone your age who keeps smoking.

* Women who stop smoking when they are pregnant are more likely to have babies of normal weight (compared with those who smoke). They may also have fewer birth problems such as miscarriage, premature delivery.

As you can see, you have many important health reasons to stick to your goal, for now and for life.

Keep up the great work!

© Health Canada