Most countries have been actively fighting smoking for several years and promoting a healthy lifestyle.A ban on smoking in public places encourages people to get rid of this addiction forever. For many smokers, however, this is not a barrier. Although many of them are already looking for ways to quit smoking effectively and quickly on their own, and that’s good news. Unfortunately, to date, scientists have not developed a method to quit smoking naturally without psychological suffering, but they have come close to making it as easy as possible with a cigarette.
The body needs
During smoking, the body lacks important trace elements and vitamins that need to be replenished, preferably in a complex way, but special attention should be paid to certain food groups.
It has long been known that smokers excrete large amounts of vitamin C from the body, and nicotine helps replenish them, so when quitting smoking, care should be taken to take in the right amount of ascorbic acid. The diet should include several foods that contain vitamin C - orange and lemon juice, currants, sea buckthorn, rosehips.
The urge to smoke is gradually diminishing, but it is worth paying attention to the functions of your body, as people with problems in the intestines and stomach should not overdo the use of ascorbic acid.
Remember that after quitting smoking forever, it is advisable to exclude certain foods from your diet. These include products containing caffeine - coffee, tea, coca-cola. Only caffeine removes huge amounts of nicotine from the body and the body begins to demand the replacement of the lost.
Alcohol also stimulates cravings. Therefore, if you decide to quit smoking, you will limit your use of alcoholic beverages and it is better to reject it altogether first. The higher the amount of drink, the greater the desire to receive a dose of nicotine.
Another important factor in the fight against addiction is the internal psychological attitude. Engage in self-hypnosis, analyze all the positive aspects of quitting smoking and the harmful effects of cigarettes on the body. This is a good incentive for you to overcome harmful addiction.
It's worth noting that not everyone is able to quit smoking on the first try - this is perfectly normal. This is almost always a long process when you are working on yourself. Don’t give up and keep fighting for your health, you’re only doing this for yourself and no one else.
13 tips for effective smoking cessation
Find the root cause.
Real motivation requires a strong, very personal reason. For example, he refuses to spoil the health of loved ones with second-hand smoke. Or a lower risk of lung cancer and heart disease, or a desire for a young and healthy look and feel. The point is, you want more than smoking.
Prepare before you suddenly quit smoking.
Picking up and dropping the last pack of cigarettes is not quite right. This can lead to what is known as withdrawal syndrome, when a sudden cessation of a particular addiction results in a deterioration in both physical and mental health. It is advisable to first consult a health professional to ease the process of quitting smoking.
Consider substitution therapy.
Of course, we want to think that all it takes is willpower, but in fact, the physical dependence of the body can have a much greater impact. There are various forms of special medications, as well as techniques that gradually reduce the amount of nicotine that enters the bloodstream, thereby reducing the side effects of quitting smoking, such as irritability, headaches, and the like.
Inquire about medication in advance.
Cigarettes are simply a simple joke. Those who smoked one pack a day may need medications to relieve symptoms after a sudden withdrawal. This type of medicine should only be taken as directed by your doctor.
Don't throw away your loved ones' support.
Share with your family your intention to quit. Warm words and understanding play a huge role in everyone’s lives because if there is such an incentive, it is much easier to control yourself and ignore the desire for cigarettes. Love and support can be even more effective than prescription drugs.
Take a break.
Most smokers claim that cigarettes help them relax. In fact, this is not the case, they are just meant to take a break from the smoke, which can be spent profitably and without cigarettes. Therefore, when you quit smoking, you should set aside a period for rest. It does not matter what will be full - exercise, listening to music or massage. The point is to show yourself that rest is possible without delay.
Avoid coffee and alcohol at first.
Many say cigarettes are associated with alcohol and morning coffee. In order not to provoke yourself and not to test the strength of your own endurance, it is better to take a break from this as well. If smoking becomes a habit immediately after a meal, just find an alternative to it - such as brushing your teeth or taking a short walk.
Get rid of smoking reminders.
When you quit smoking, clean your home immediately of ashtrays, lighters, and anything else that may resemble a cigarette. Don’t leave these little things in the car either. Everything must be cleaned and ventilated from the obsessive odor, otherwise the temptation will be too great to resist.
Try again and again if that doesn't work.
Do not stop trying if it does not work for the first time. Analyze the situation in which you bought a cigarette again and use this experience next time to avoid another failure. Set a date for yourself when you try to quit smoking again.
Move more and more actively.
Sports activities help divert attention from cigarette thoughts, and the hormones they produce tend to improve mood and body tone. And the externally visible result is an additional motivation against smoking, which has nothing to do with the beauty and health of the body. If you can’t play sports at all, any physical activity will be appropriate - such as working in the garden or taking an active walk with your dog.
Eat more vegetables and fruits.
Under no circumstances should you lose weight when you quit smoking. Psychologically, it’s much harder to cope if you deny yourself too much. To avoid gaining weight while leaving a cigarette, simply replace snacks with cakes and fruit and vegetable sweets.
Calculate your benefits.
In addition to the unconditional health benefits, quitting smoking is cost-effective. Calculate exactly how much money you will save if you stop buying cigarettes, lighters and ashtrays. Separately, try to estimate how much the efficiency of working with a clear schedule will increase without the permanent exits of the smoke break. Spend the money you save, eventually saying goodbye to tobacco, for fun to reward yourself.
Remember, time is at stake.
Is it hard to see exactly how healthy it will be to quit smoking? Then maybe a few numbers will help. It takes 20 minutes for the body to normalize your heart rate after a cigarette. One day without smoking, the level of carbon monoxide in the blood returns to acceptable levels. After 2-3 weeks of quitting, the risk of heart attack begins to decrease. And in the longer term - get rid of Damocles lung cancer sword.
We hope you make the right decision in time, and our article will help you decide how to quit smoking effectively and quickly. To be healthy!