“Quitting smoking is the easiest thing in the world I know because I’ve done it many times..” – Mark Twain
With all due respect to Mr. Twain, who does not give enough. The mantra of success in quitting is, “If at first you do not succeed, quit, quit again.” Yes, even if it has been done many times before, it’s time to quit again.
Whether you are a smoker who smokes young to be part of a gang, or experimented with smoking medals decorating their lungs smoker, quitting smoking can be difficult. But it’s not impossible.
There are many people I know who have been successful smoking and are now living a healthier and happier life.
How did? By learning about your options and prepare accordingly. With the right game plan tailored to your needs, you can also break the addiction, manage your cravings, and join the millions of people who have quit forever.
Here are some tips lists quit smoking naturally but before that let me tell you why you should quit.
Benefits of quitting
Instead of listing all the benefits of not smoking (I’m sure you know most of them), I left a timeline (ie, on average) of what happens in your body when stop smoking. So this is what happens after your last cigarette:
- Within 20 minutes :. Your heart rate will start to fall back to normal
- 2 hours later: The heart rate and blood pressure drop to near normal levels. You can also improve peripheral circulation.
- 12 hours later :. carbon monoxide in your body decreases at lower levels, and increase blood oxygen levels
- 24 hours later: Believe it or not, a day after quitting, the risk of heart attack will have already begun to fall. While it is not completely out of danger yet, you are on your way.
- 48 hours later: Within 2 days without a cigarette, your nerve endings start growing again, and their ability to smell and taste is enhanced. In just a little more time, you will better appreciate the good things in life.
- 3 days later: At this point, nicotine will be completely out of your body. Unfortunately, that means that the symptoms of nicotine withdrawal, usually peak around this time. You may experience some physical symptoms like headaches, nausea or cramps. Stand firm.
- two to three weeks later: For most smokers, withdrawal symptoms start to go away at this time. You can exercise and physical activities without feeling breathless and sick. Your circulation improves and your lung function will also improve significantly. Your lungs may begin to feel clear, and you begin to breathe easier.
- 1 to 9 months after Your lungs start to repair. Among them, the cilia – small organelles, pushing hair-like mucus – begin to repair themselves and function properly again. This will help reduce the risk of infection. With the lungs to function properly, your cough and shortness of breath may continue to decline drastically.
- 1 year after ago: The mark of a year is a big one. After a year without smoking, your risk of heart disease is reduced by 50 percent compared to when it was still smoking.
- 5 years :. From now after 15 years of no smoking, your risk of having a stroke is the same as someone who does not smoke
- 10 years later: The risk of dying from lung cancer is reduced to half that of a smoker. Then, 10 years after quitting, the risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas also decreases.
- 15 years later: The risk of any type of heart disease is the same as someone who does not smoke. Thus, no longer be at a higher risk than normal for a wide range of conditions such as heart attack, coronary artery disease, arrhythmias, angina pectoris and heart infections.
As you can see, the long-term benefits of quitting are incredible. According to the American Heart Association (AHA), non-smokers live 14 years longer than smokers. And as you can see from the above deadline, quit over 15 years brings to pair with a nonsmoker.
So now that you have enough motivation to quit smoking, here are some tips to help you achieve your long-term “quit” goals.
Best tips to quit
Make your own personal plan to stop smoking: A good plan addresses both the short-term challenge of quitting and challenge long-term relapse prevention. It should also be tailored to your specific needs and smoking. Take time to think about what kind of smoker you are, what time of the so-called life of a cigarette, and why. This will help identify what tips, techniques or therapies may be more beneficial for you.
Identify your smoking triggers: One of the best things you can do to help stop smoking is to identify things that make you want to smoke, including specific situations, activities, feelings and people. Be as specific as possible.
eliminate smoking triggers: Once you identify triggers, try to eliminate them. If alcohol triggers your smoking habit, switch to non-alcoholic beverages or drinks only in places where smoking indoors is prohibited.
If your circle of friends is a trigger, to talk about his decision to quit. Let them know they will not be able to smoke when you’re in the car with them or have a coffee together. In the workplace, non-smokers to have their breaks with. If at the end of a meal is a trigger, replace the time after a meal with something such as a piece of fruit, a dessert, a square of chocolate or chewing gum.
How to treat the symptoms of nicotine withdrawal: Once you stop smoking, you will experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within thirty minutes to an hour of the last cigarette and reaching a maximum of two to three days later.
Withdrawal symptoms can last from a few days to several weeks and differ from one person to another. Symptoms can range from a simple desire and irritability of the most severe symptoms such as headaches and vomiting.
The following table will give you a clear idea of what to do to overcome these symptoms.
Manage cravings: Having a plan to deal with cravings will help prevent yield Remember that desire will and try to wait it out .. It also helps to be prepared in advance. Here are some tips to overcome cravings:
- Distract yourself. washing dishes, turn on the TV, take a shower, or call a friend. The activity does not matter, as long as you put your mind (and hands) the desire to smoke.
- Leaving a tempting situation. where you are or what you’re doing can trigger desire. If so, a change of scenery can make all the difference.
Other useful ways to quit
There are many different methods that have successfully helped people to quit smoking, including:
Less is more: Put two cigarettes a new package in a vacuum bag. Not only will you be smoking fewer cigarettes each package, will soon have a complete package for free. Take this free complete package and take three cigarettes and put them into a vacuum bag …
cigarettes smaller :. Cut cigarettes in half before turning
The nicotine replacement therapy nicotine replacement therapy involves “replacing” cigarettes with other nicotine substitutes such as nicotine gum or a nicotine patch. It works by delivering small doses and constant nicotine in the body to relieve some of the symptoms of withdrawal without tars and poisonous gases found in cigarettes or medications for reducing nicotine withdrawal symptoms.
Medicines without nicotine: These drugs help quit smoking by reducing cravings and withdrawal symptoms without the use of nicotine. But remember, medications such as bupropion (Zyban) and varenicline (Chantix) are intended for short term use only.
As you can see, there are many ways of votes to quit . But none of them will work for themselves. They are useless on their own. For them work is necessary to have a good supply of vitamin what I call W. Commonly known as Willpower. After all, where there is a will there is a way. In this case, many ways.
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