A large number of countries are actively fighting smoking and promoting a healthy lifestyle for several years.
The ban on smoking in public places helps motivate people to get rid of this addiction forever. However, for many heavy smokers, this is not an obstacle. While many of them are already looking for ways to quit smoking effectively and quickly, and this is good news. Unfortunately, scientists to date have not developed a method to quit smoking naturally without psychological suffering, but it almost makes it as easy as possible to part with a cigarette.
Body requirements
During smoking, the body is deficient in essential trace elements and vitamins that need to be replenished, preferably in a complex way, but some food groups should be given special attention.
It has long been known that smokers remove large amounts of vitamin C from the body, and nicotine helps to replace it, therefore, when quitting smoking, attention should be paid to adequate intake of ascorbic acid. The diet should contain more foods containing vitamin C - orange and lemon juice, currants, sea buckthorn, rose hips.
The desire to smoke gradually decreases, but your body function should be noted, because people with problems in the intestines and stomach should not overdo it by taking ascorbic acid.
Do not forget the fact that after deciding to quit smoking forever, it is recommended to exclude some foods from the diet. This includes products that contain caffeine - coffee, tea, coca-cola. Only caffeine removes large amounts of nicotine from the body, and the body begins to demand lost replenishment.
Bad habits
Alcohol also stimulates cravings. Therefore, if you are determined to quit smoking, limit the use of alcoholic beverages, and at first it is better to refuse altogether. The higher the level of drink, the greater the desire to receive a dose of nicotine.
Another important factor in the fight against addiction is internal psychological attitudes. Involved in self-hypnosis, analysis of all the positive aspects of quitting smoking and the adverse effects of smoking on the body. This will be a good incentive for you to fight this dangerous addiction.
Keep in mind that not everyone can quit smoking on the first try - this is normal. This is almost always a long process to work on yourself. Do not give up and continue to fight for your health, you do this only for yourself and for others.
13 tips that can be taken to quit smoking effectively
Find the most important reason.
To be truly self-motivated, you need strong, personal reasons. For example, refusal to damage the health of their loved ones with cigarette smoke. Or lower risk of lung cancer and heart disease, even the desire to look and feel young and healthy. The main thing is to really want it more than smoking.
Prepare yourself before quitting smoking abruptly.
Just picking up and throwing away the last pack of cigarettes is not the right way. This can lead to the so-called withdrawal syndrome, when the addiction disorder suddenly causes a deterioration in physical and mental health. It is wise to first consult with a healthcare professional on how to reduce the smoking cessation process.
Consider replacement therapy.
Of course, one would like to think that all that is needed is will, but in fact, the physical dependence of the body can be more influential. There are special medications in various forms, as well as techniques that will gradually reduce the amount of nicotine that enters the bloodstream, thus reducing the side effects of quitting smoking such as irritation, headaches, and the like.
Ask about medication first.
Cigarettes look like a simple joke. Those who smoke a pack a day may need medication to relieve symptoms after a sudden withdrawal. This type of medication can only be taken as directed by your doctor.
Do not deny the support of loved ones.
Share your intention to quit with your family. Warm words and understanding play a big role in everyone’s life, as it is easier to control oneself and ignore the desire to get a cigarette if there is an incentive. Love and support can be more effective than prescription medications.
take a break.
Most smokers claim that cigarettes help them relax. In fact, this is not the case, only for a break of smoke allotted for rest, which can be spent profitably and without cigarettes. So quit smoking, you need to take time to relax. It doesn't matter what you do - exercise, listen to music or massage. The main thing is to show yourself that rest is possible without delay.
Avoid coffee and alcohol at first.
In the minds of many people, cigarettes are associated with alcohol and morning coffee. In order not to provoke yourself and not test your own endurance for strength, you better rest from this as well. If smoking becomes a habit as soon as you eat, then look for an alternative to this - brush your teeth or walk, for example.
Eliminates smoking reminders.
When you quit smoking, immediately clean your home of ashtrays, lighters, and anything that might remind you of a cigarette. Do not leave these small items in the car. Everything must be cleaned and ventilated from the obsessive smell, otherwise the temptation will be too great to resist.
Try again and again if you fail.
Do not stop trying to stop if it does not work the first time. Analyze the situation where you once again took a cigarette, and next use this experience to avoid further damage. Set a clear date for yourself when you will try to quit smoking again.
Move more actively and actively.
Sports activities help divert attention from the thought of cigarettes, moreover, the hormones produced while they improve mood and body tone. The result, which can be seen externally, will be an additional motivation to smoke, which has nothing to do with beauty and body health. If you are not able to play sports at all, then physical activity will be done - working in the park or active walks with dogs, for example.
Eat more vegetables and fruits.
No need to go on a diet when you quit smoking. Psychologically, it will be harder to overcome if you overly deny yourself. To avoid weight gain while quitting smoking, replace snacks with grilled foods and sweets for fruits and vegetables.
Calculate your benefits.
In addition to unconditional health benefits, quitting smoking also saves. Calculate exactly how much money you will save by stopping to buy cigarettes, lighters and ashtrays. Separately, try to calculate how much workforce efficiency with a clear schedule will increase without a continuous exit for smoke breaks. Spend the money saved, finally saying goodbye to tobacco, for entertainment to reward yourself.
Remember, time is at stake.
Hard to see how healthy it is to quit smoking? Then maybe some numbers will help. It takes 20 minutes for the body to return to normal after a cigarette. After a day without tobacco, the level of carbon monoxide in the blood will return to acceptable levels. After 2-3 weeks of quitting smoking, the risk of heart attack begins to decrease. And in the long run - get rid of Damocles lung cancer sword.
We hope you make the right decision in time, and our article will help you determine how to quit smoking effectively and quickly. Get well!