Most countries have been actively combating smoking and promoting a healthy lifestyle 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 hindrance. Although many are already looking for a way to quit smoking effectively and quickly on their own, and this is good news. Unfortunately, scientists to date have not developed a method for quitting natural smoking without psychological suffering, but have managed to make sharing with a cigarette as easy as possible.
Needs for the body
While smoking, the body experiences a lack of important trace elements and vitamins that need to be replenished, possibly in a complex way, but some food groups need special attention.
It has long been known that smokers excrete large amounts of vitamin C from the body and nicotine helps to replace it, so when quitting smoking, attention should be paid to getting a sufficient amount of ascorbic acid. The diet should include more foods that contain vitamin C - orange and lemon juice, currants, sea buckthorn, hips.
The desire to smoke is gradually decreasing, but it is worth paying attention to the functions of your body, as people with intestinal and stomach problems should not overdo it by taking ascorbic acid.
Remember the fact that once you have made a decision to quit smoking permanently, it is advisable to exclude certain foods from your diet. These include products that contain caffeine - coffee, tea, Coca-Cola. Only caffeine removes a large amount of nicotine from the body, and the body begins to seek lost replenishment.
Bad habits
Alcohol also stimulates desire. Therefore, if you are determined to quit smoking, limit the use of alcoholic beverages and at first it is better to completely refuse. The higher the rate of drinking, the greater the desire to take a dose of nicotine.
Another important factor in the fight against addiction is the internal psychological attitude. Take self-hypnosis, analyze all the positive aspects of quitting smoking and the harmful effects of cigarettes on the body. This will be a good incentive for you to fight this harmful addiction.
It is 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 of working with yourself. Do not give up and keep fighting for your health, you are only doing this for yourself and for no one else.
13 Practical Tips to Quit Smoking Effectively
Find the most important reason.
To really motivate yourself you need a strong, very personal reason. For example, the unwillingness to spoil the health of their loved ones by smoking. Or a lower risk of lung cancer and heart disease, or even a desire to look and feel younger and healthier. The main thing is to really love him more than to smoke.
Prepare before you quit smoking suddenly.
Just getting and throwing away the last pack of cigarettes is not the right way. This can lead to so-called withdrawal syndrome, when an abrupt cessation of a particular addiction causes a deterioration in physical and mental health. It is wise to first consult with a healthcare professional on how to mitigate the process of quitting smoking.
Consider replacement therapy.
Sure, one would like to think that all it takes is the will, 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 that enters the bloodstream, thus reducing the side effects of smoking cessation like nervousness, headaches and the like.
Inform in advance about the treatment.
Cigarettes just seem like an easy joke. Those who have drunk one pack a day may need medication to relieve symptoms after immediate withdrawal. This type of medicine should only be taken as directed by your doctor.
Do not leave the support of your loved ones.
Share your intention to leave with your family. Warm words and understanding play a big role in everyone's life, because it is much easier to control yourself and ignore the desire for cigarettes if there is such a stimulus. 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 is time set aside to rest, which can be spent profitably and without cigarettes. Therefore, when quitting smoking, you should set aside a period for relaxation. It does not matter what it is filled with - exercise, listening to music or massage. The main thing is to show yourself that vacation is possible without delay.
Avoid coffee and alcohol first.
In the minds of many people, cigarettes are associated with alcohol and coffee in the morning. In order not to provoke yourself and not to test your patience for strength, it is better to take a break from this as well. If smoking becomes a habit right after eating, then just find an alternative to it - brushing your teeth or taking a short walk, for example.
Get rid of smoking alerts.
When you quit smoking, immediately clean your home of sacks, lighters and anything else that may remind you of cigarettes. Do not leave even these little things in the car. Everything must be cleaned and ventilated by the fixed odor, otherwise the temptation will be too great to resist.
Try again and again if you fail.
Do not give up trying to quit if it does not work the first time. Analyze the situation in which you took a cigarette again and next time use this experience to avoid another breakdown. Set a clear date for yourself when you will try to quit smoking again.
Move more and more actively.
Sports activities help to distract the thoughts of cigarettes, moreover, the hormones produced during them generally improve the mood and tone of the body. And the result, visible from the outside, will be an additional motive against smoking, which has nothing to do with the beauty and health of the body. If you can not do sports at all, then any physical activity will do - work in the garden or an active walk with the dog, for example.
Eat more vegetables and fruits.
By no means do you 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 baked goods and fruit and vegetable cakes.
Calculate your benefits.
In addition to the unconditional health benefits, quitting smoking is also cost effective. Calculate exactly how much money you will save by stopping buying cigarettes, lighters and ashtrays. Separately, try to estimate how much work efficiency will increase with a clear schedule with no constant exits for a smoke break. Spend the money saved, finally saying goodbye to smoking, in the fun of rewarding yourself.
Remember, time is at stake.
hardly hard to see exactly how healthy it would be to quit smoking? Then maybe some numbers will help. It takes 20 minutes for the body to return the heartbeat to normal after a cigarette. After a non-smoking day, 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 decide how to quit smoking effectively and quickly yourself. Be healthy!