Most countries have actively combated smoking and promoted healthy lifestyles for several years.
Smoking bans in public places help motivate people to get rid of this addiction forever. However, for many heavy smokers, this is not a barrier. Although many of them are already looking for a way to quit smoking effectively and quickly on their own, and that is good news. Unfortunately, to date, scientists have not developed a method for natural smoking cessation without psychological suffering, but have almost made it as easy as possible to separate from a cigarette.
Bodily needs
While smoking, the body suffers from a lack of important trace elements and vitamins that need to be replenished, preferably in a complex way, but some food groups need to be controlled. particular attention.
It has long been known that smokers excrete large amounts of vitamin C from the body and that nicotine helps replace it. Therefore, when you quit smoking, it is worth paying attention to the intake of a sufficient amount of ascorbic acid. The diet should contain more foods containing vitamin C - orange and lemon juice, currants, sea buckthorn, rose hips.
The urge to smoke gradually decreases, but attention should be paid to your body functions, as people with bowel and stomach problems should not overdo it while taking ascorbic acid.
Remember that after making the decision to quit smoking forever, it is advisable to exclude certain foods from the diet. These include products that contain caffeine - coffee, tea, coca-cola. Only caffeine removes a huge amount of nicotine from the body, and the body begins to demand replenishment of the lost.
Bad habits
Alcohol also stimulates desire. Therefore, if you are determined to quit smoking, limit the consumption of alcoholic beverages, and at first it is better to refuse completely. The higher the degree of drink, the greater the desire to receive a dose of nicotine.
Another important factor in the fight against drug addiction is the internal psychological attitude. Engage in self-hypnosis, analyze all the positive aspects of stopping smoking and the harmful effects of smoking on the body. It will be a good incentive for you to fight against this harmful addiction.
It should be noted that not everyone is able to quit smoking the first time - this is quite normal. It is almost always a long process of working on yourself. Don't give up and keep fighting for your health, you are only doing this for yourself and no one else.
13 practical tips to effectively quit smoking
Find the most important reason.
To really motivate yourself, you need a strong and very personal reason. For example, the reluctance to spoil the health of loved ones with second-hand smoke. Or a 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 more than to smoke.
Prepare before you quit smoking suddenly.
Just picking up and throwing away the last pack of cigarettes isn't quite the right way. This can lead to the so-called withdrawal syndrome, when an abrupt cessation of a particular addiction leads to deterioration of physical and mental health. It is prudent to consult a healthcare practitioner first for advice on how to ease the process of quitting smoking.
Consider substitution therapy.
Of course, one would like to think that all one needs 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 will gradually reduce the amount of nicotine entering the bloodstream, thereby reducing the side effects of smoking cessation such as irritability, headaches, etc.
Find out about medication in advance.
Cigarettes seem like an easy prank. Those who have smoked a pack a day may well need medication to relieve symptoms after quitting suddenly. This type of medication should only be taken as directed by your doctor.
Don't give up on the support of your loved ones.
Share your intention to quit smoking with your family. Warm words and understanding play a huge role in everyone's life as it is much easier to control yourself and ignore the urge to smoke if there is such an incentive. Love and support can be even more effective than prescription drugs.
Take a break.
Most smokers say that cigarettes help them relax. In fact, this is not the case, just for a break-smoke is allocated to rest, which can be spent profitably and without cigarettes. Therefore, in order to quit smoking, you need to schedule a period of relaxation. No matter what it will be filled with - exercising, listening to music or a massage. The main thing is to show yourself that rest is possible without delay.
Avoid coffee and alcohol first.
In the minds of many, cigarettes are associated with alcohol and morning coffee. In order not to provoke yourself and test your own endurance for strength, it is best to take a break as well. If smoking becomes a habit immediately after eating, simply find an alternative to it: brushing your teeth or going for a short walk, for example.
Get rid of smoking reminders.
When you quit smoking, immediately clear your home of ashtrays, lighters, and anything that might remind you of cigarettes. Don't leave these little things in the car either. 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.
Don't stop trying to quit if it doesn't work the first time around. Analyze the situation in which you have resumed a cigarette and use this experience the next time to avoid another failure. Set a specific date when you will try to quit again.
Move more and more actively.
Sports activities help distract from smoking thoughts, and the hormones produced during smoking generally improve mood and body tone. And the result, visible from the outside, will be additional motivation against smoking, which has nothing to do with the beauty and health of the body. If you can't exercise at all, then any physical activity will do - working in the garden or taking an active walk with the dog, for example.
Eat more vegetables and fruits.
Do not follow any diet when you quit smoking. Psychologically, it will be much harder to cope if you deny yourself too much. To avoid gaining weight while quitting smoking, simply replace snacks with pastries and candy for fruits and vegetables.
Calculate your benefits.
Besides the unconditional health benefits, quitting smoking also pays off. Calculate exactly how much you'll save by stopping buying cigarettes, lighters, and ashtrays. Separately, try to estimate how the efficiency of working with a clear schedule will increase without constant exits for a smoke break. Spend the money saved, finally say goodbye to tobacco, on entertainment to reward yourself.
Remember that time is at stake.
Is it hard to see exactly how healthy it will be to quit smoking? So maybe a few numbers will help. It takes 20 minutes for the body to return the heart rate 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 a heart attack begins to decrease. And in the longer term - get rid of the sword of Damocles' lung cancer.
We hope you make the right decision on time, and our article will help you decide how to quit smoking effectively and quickly on your own. To be in a good health!