Today we are going to answer one of the most important questions smokers ask themselves every day: how to quit smoking for a long healthier lifetime. In principle, we all know how harmful smoking is.
Recent studies have shown that the main causes of death worldwide are ischemic heart disease and cerebrovascular diseases, which are largely caused by smoking. But let us not get carried away by negativity It is possible to quit smoking and millions of people have done it before.
How to quit smoking for a long and healthier lifetime?
First, let’s look at the advantages of quitting smoking. When you quit smoke:
- In a very short time, you breathe more easily and stop having a cough.
- Blood pressure drops and physical exercise is done with much less effort.
- Health improves considerably and the probabilities of having heart disease, cataracts, heart attacks, tumors, and many other diseases caused by this bad habit are significantly reduced.
- The skin looks better, the yellowing of the nails and teeth caused by nicotine disappears. Food, in turn, recovers its flavor and the sense of smell improves in a very short time.
Many smokers are afraid to quit smoking because of the symptoms of abstinence. Although it has been proven that these symptoms disappear within a week. But smoking is not only due to dependence on this chemical substance but also out of habit.
The smoker does it by an already internalized habit. There are many circumstances that show how essential tobacco is to the life of smokers, with examples such as starting with the first cigarette of the day when you go to work or study, inadvertently taking a cigarette when talking on the phone, etc. Moreover, some people find that after every meal they cannot miss that “cigarette” and coffee does not taste the same if it is not accompanied by a cigarette.
These are some recommendations for you to begin with:
- In a lot of countries, you can’t smoke in public places like cinemas, stores, restaurants, bars, etc. Try to spend time in smoke-free places.
- Spending more time with non-smokers will make it easier to reduce the desire to smoke.
- We must hold on to the reasons why we want to quit smoking: to improve our health and that of those close to us, so that our house and car do not smell like an ashtray, to save money, etc. So the first thing to do when you quit smoking is to get a piggy bank and save some money to motivate yourself.
- Think about the extraordinary example you will set for your children by quitting smoking.
- Keep in mind that the body helps to heal for every minute that passes without smoking a cigarette. At first, you may feel physically worse, but in three or four days the body rewards you by eliminating nicotine. It has been shown that within half an hour of the last cigarette the heart rate and blood pressure drops. The next day the level of carbon monoxide in the blood is normalized. After two and a half months the pulmonary functions improve considerably. After eight months, that “barking” cough you wake up with will disappear. One year later, the risk of coronary heart disease and different types of cancer decreases by 50%. Fifteen years after quitting smoking, you will have the same risk of suffering from any disease as people who have never smoked.
Let’s move on to a few tips to help you quit smoking:
- Communicate to colleagues, friends, and family your desire to quit smoking, this will prevent them from offering you tobacco.
- Tell your closest relatives how they can help you in your new life.
- Walk outdoors whenever possible, fill your lungs with fresh air.
- Being always busy, especially keeping your hands busy is very important.
- If the temptation is too great, chewing gum or eating candy helps, but be careful, many people quit smoking by eating all the time and that is also harmful to health.
- Attend relaxation sessions, listen to music, go to the gym, take pilates or yoga classes, etc.
- Drinking as much water as possible is great for hydration and helps to eliminate toxins from the body.
- Throw away cigarettes, matches, lighters, and ashtrays.
- Set aside caffeine-containing beverages.
- Eat healthily: a Mediterranean diet helps in efforts to quit smoking.
- Sleep at least eight hours a day.
- And every day that passes without smoking, you should congratulate yourself and reward yourself appropriately.