Most countries have been actively fighting smoking and promoting healthy lifestyles for several years.
Smoking bans in public places motivate people to get rid of this addiction forever. However, for many heavy smokers, this is not a barrier. While many of them are already looking for a way to quit smoking effectively and quickly on their own, this is good news. Unfortunately, to date scientists have not developed a method for natural smoking cessation without psychological suffering, but have made it almost as easy as possible to part with a cigarette.
body needs
While smoking, the body lacks essential trace elements and vitamins that need to be replenished, preferably in complex ways. However, some food groups should receive special attention.
It has long been known that smokers excrete large amounts of vitamin C from the body, and nicotine helps replace it. Therefore, when giving up smoking, attention should be paid to the intake of a sufficient amount of ascorbic acid. The diet should include more foods that contain vitamin C - orange and lemon juice, currants, sea buckthorn, rose hips.
The desire to smoke gradually decreases, but it is worth paying attention to the functions of your body, since people with intestinal and stomach problems should not overdo the intake of ascorbic acid.
Remember that after making a decision to quit smoking forever, it is advisable to exclude some foods from your diet. This includes products that contain caffeine - coffee, tea, Coca-Cola. Only caffeine removes a large amount of nicotine from the body, and the body begins to demand replenishment of the lost.
Bad habits
Alcohol also stimulates cravings. Therefore, if you are determined to quit smoking, limit your use of alcoholic beverages, and it is better to refuse altogether at first. The higher the grade of the drink, the greater the desire to receive a dose of nicotine.
Another important factor in the fight against addiction is internal psychological attitudes. Take part in self-hypnosis and analyze all the positive aspects of smoking cessation and the harmful effects of cigarettes on the body. This is a good incentive for you to fight this harmful addiction.
It's worth noting that not everyone can quit smoking on the first try - this is completely normal. This is almost always a long process of working on yourself. Don't give up and keep fighting for your health, you only do this for yourself and for no one else.
13 actionable tips for effective smoking cessation
Find the main reason.
To really motivate yourself, you need a strong, very personal reason. For example, the unwillingness to harm the health of their loved ones through secondhand smoke. Or a lower risk of lung cancer and heart disease, even a desire to look and feel young and healthy. The main thing is to really want it more than smoke.
Before you stop smoking suddenly, prepare yourself.
Just picking up and throwing away the last pack of cigarettes is not quite the way to go. This can lead to what is known as withdrawal syndrome, when a sudden interruption in a particular addiction leads to deterioration in physical and mental health. It is advisable to consult a doctor first in order to mitigate the smoking cessation process.
Consider substitution therapy.
Of course one would like to think that all that is required is willpower, but in fact the physical dependence of the body can be much more influential. There are special drugs in various forms as well as techniques that gradually decrease the amount of nicotine entering the bloodstream, thereby reducing the side effects of smoking cessation such as irritability, headaches, and the like.
Inquire about medication in advance.
Cigarettes just seem like a simple prank. Those who have smoked a pack a day may need medication to relieve symptoms after sudden withdrawal. This type of medication should only be used as directed by your doctor.
Don't let the support of your loved ones fall.
Let your family know that you intend to quit. Warm words and understanding play a huge part in anyone's life because it is much easier to control yourself and ignore the craving for a cigarette when there is such inducement. 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, only for a smoke break there is time to rest, which can be spent profitably and without cigarettes. Therefore, when you quit smoking, you need to allow some time to relax. It doesn't matter what it is filled with - exercise, listen to music, or massage. The main thing is to show yourself that rest is possible without delay.
Avoid coffee and alcohol first.
In the minds of many people, cigarettes are associated with alcohol and morning coffee. In order not to provoke yourself and not to test your own endurance for strength, it is better to take a break here too. If smoking becomes a habit immediately after eating, simply find an alternative - e. g. B. Brushing your teeth or taking a short walk.
Get rid of smoking memories.
When you stop smoking, immediately remove ashtrays, lighters, and anything else that might remind you of cigarettes. Don't leave those little things in the car either. Everything must be purged of the obsessive smell and ventilated, otherwise the temptation is too great to resist.
Keep trying when you fail.
Don't try to stop if it doesn't work the first time. Analyze the situation in which you picked up a cigarette again and use this experience the next time to avoid another failure. Set a clear date for yourself when you will try to quit smoking again.
Move more and more actively.
Sports activities help to distract from thoughts of cigarettes. In addition, the hormones produced in the process generally improve mood and body tone. And the result, externally visible, will be an additional motivation against smoking that has nothing to do with the beauty and health of the body. If you cannot exercise at all, any physical activity will do - for example, working in the garden or taking an active walk with the dog.
Eat more vegetables and fruits.
Under no circumstances should you go on a diet when you quit smoking. Psychologically, it will be much more difficult to deal with if you deny yourself too much. To avoid weight gain when quitting cigarettes, simply replace snacks with baked goods and candy for fruits and vegetables.
Calculate your advantages.
In addition to the unconditional health benefits, smoking cessation is also inexpensive. Calculate exactly how much money you will save by stopping buying cigarettes, lighters and ashtrays. Try to estimate separately how much work efficiency will increase with a clear schedule without constant withdrawals for a smoke break. Spend the money saved and finally, say goodbye to tobacco for entertainment to reward yourself.
Remember that time is at stake.
It's 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 return the heart rate to normal after smoking a cigarette. After a day without tobacco, the levels of carbon monoxide in the blood return to acceptable levels. After 2-3 weeks of smoking cessation, the risk of a heart attack begins to decrease. And in the longer term - get rid of the sword of Damocles lung cancer.
We hope that you will make the right decision in good time. Our article will help you decide how to quit smoking effectively and quickly. Health!