How to Quit Smoking
There's no way around it. Smoking is bad for your health. Smoking harms nearly every organ of the body. Cigarette smoking causes 87 percent of lung cancer deaths. It is also responsible for many other cancers and health problems. These include lung disease, heart and blood vessel disease, stroke and cataracts. Women who smoke have a greater chance of certain pregnancy problems or having a baby die from sudden infant death syndrome (SIDS). Your smoke is also bad for other people - they breathe in your smoke secondhand and can get many of the same problems as smokers do.
Quitting smoking can reduce your risk of these problems. The earlier you quit, the greater the health benefit.
If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug. For some people, it can be as addictive as heroin or cocaine. But we know you can do that quit.
Quitting is hard. Usually people make 2 or 3 tries, or more, before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts.
How things you get through smoking
There are more than 4,000 chemicals in cigarette smoke. Some of them are also in wood varnish, the insect poison DDT, arsenic, nail polish remover, and rat poison. The ashes, tar, gases, and other poisons in cigarettes harm your body over time. They damage your heart and lungs. They also make it harder for you to taste and smell things, and fight infections.
Why you need to quit smoking
Take these steps when tou started planning Quit
- You will live longer and live better.
- Quitting will lower your chance of having a heart attack, stroke, or cancer.
- If you are pregnant, quitting smoking will improve your chances of having a healthy baby.
- The people you live with, especially your children, will be healthier.
- You will have extra money to spend on things other than cigarettes.
Make a list of all the possible reasons to quit and the benefits you will receive from doing so. Mark those that are most important to you,such as “so my children won’t breathe my smoke or mimic my smoking.” Read over the
list at least once a day and try to add to it.
Think about your smoking patterns-when and why you have each cigarette. This analysis alone can help taper off the habit, lower your body’s dependence on nicotine, and help you get a head start on actually quitting.
Choose a date, in advance, to give up smoking completely. One popular day is the Great American Smokeout sponsored each November by the American Cancer Society, but it can be your birthday, the anniversary of a special day, or any day.
Share your plan with a friend, coworker, or spouse. If your confidant is a smoker, ask him or her to quit with you. If not, ask for understanding and support or make it a challenge and propose a bet that you can do it.
Start getting ready to quit by changing the type of cigarette you smoke (such as from regular to menthol) and the brand. Buy only one pack at a time and switch each time. Stop carrying matches or a lighter, and keep your cigarettes in an unhandy place.
Get a large jar and start collecting all your butts in it. In another large jar start collecting the money you would normally spend on cigarettes each time you forgo buying a pack. Set aside the saved money as a reward for yourself.
Remember, the first days are the hardest, so do whatever is needed to get through them. At first, it maybe necessary to avoid activities that trigger the urge to smoke, such as socializing with other smokers. Try to spend as much time as possible in places where smoking is prohibited (or at least awkward).
Brush your teeth or use mouthwash or spray several times a day. Enjoy the clean taste in your mouth.
Change the behavior associated with your strongest urges. For example, if you always have a cigarette with your coffee during your morning break, have tea or juice or go for a quick walk instead.
Keep your mouth and hands busy. Especially during the difficult early days, eat plenty of healthful snacks (such as fresh vegetables or fruits), chew gum (or consider a nicotine-containing gum available by prescription), and try holding a pencil between your fingers, doodling, or whittling. Suck on a toothpick or a straw.
How you may feel when you Quit
Common feelings of smoking withdrawal includes:
- Feeling depressed
- Not being able to sleep
- Getting cranky, frustrated, or mad
- Feeling anxious, nervous, or restless
- Having trouble thinking clearly
- Feeling hungry or gaining weight
Not everyone has feelings of withdrawal. You may have one or many of these problems. And they may last different amounts of time. The medicines below may help with your feelings of withdrawal
Some instructions to take medication
- Bupropion SR pills
- Nicotine gum
- Nicotine inhaler
- Nicotine lozenge
- Nicotine nasal spray
- Nicotine patch
Read the instructions that come with the medicine. Talk to your doctor or pharmacist if you have any questions.
Ask your doctor, dentist, or pharmacist if nicotine gum, the patch, or some other kind of NRT is right for you
: These medicines can cause side effects in some people. Some people should not use NRT without a doctor’s help. Pregnant women are a good example.
: Using NRT correctly can take some getting used to. Follow the instructions and give it some time.
Don’t mix tobacco and NRT
: Having one or two cigarettes while you use the gum, patch, nasal spray, inhaler, or lozenge is not dangerous, but your goal is to quit smoking for good. Use NRT only when you are ready to stop smoking. If you do slip up and smoke a cigarette or two, don’t give up on NRT. Keep trying.
Start out using enough medicine
. Use the full amount of NRT in the instructions. Don’t skip or forget to use your NRT after you first stop smoking.
Slowly use less and less medicine
. But don’t stop completely until you’re ready. You can set up a schedule with your doctor or pharmacist.
Keep some of the medicine with you after you stop using it
This way you’ll be ready for an emergency.
Wait a half hour after using the gum, lozenge, or inhaler before you eat or drink anything acidic
. Acidic foods and drinks can keep nicotine gums and inhalers from working. Acidic foods and drinks include tomato sauce, tomatoes, oranges, lemons, grapefruit, coffee, soda, orange juice, and grapefruit juice.
This medicine isn’t right for:
The instant rewards of quitting
- Pregnant women
- People who have seizures
- People with eating disorders
- Heavy drinkers
Your body begins to heal within 20 minutes after your last cigarette. The poison gas and nicotine start to leave your body. Your pulse rate goes back to normal. The oxygen in your blood rises to a normal level.
Within a few days you may notice other things:
- Your senses of taste and smell are better.
- You can breathe easier.
- Your “smoker’s hack” starts to go away.(You may keep coughing for a while, though.)
The nicotine leaves your body within three days. Your body starts to repair itself. At first, you may feel worse instead of better. Withdrawal feelings can be hard. But they are a sign that your body is healing.
Enjoy not smoking
Think of the healthy returns of quitting; savor the taste of food, now that tobacco is no longer dulling the taste buds.
We know now you are well now, and safe; Below are some facts, you just read
Second-hand smoke can cause breathing problems and heart disease in non-smokers. Spouses, children, and other people exposed to second-hand smoke get colds, the flu, ear infections, and lung infections a lot more easily than people who aren’t around second-hand smoke.
Smoking and exposure to second-hand smoke increases the risk of miscarriage, pre-term delivery, stillbirth, infant death, and low birth weight.
Children with parents or guardians who smoke are much more likely to start smoking themselves…and suffer the same fatal health problems.
Older smokers are often more likely to successfully quit than younger smokers. And the benefits are immediately noticeable. For instance, your blood pressure and body temperature return to normal after only 20 minutes. Likewise, your chance of having a heart attack decreases after only 1 day, and your ability to taste and smell noticeably improves after only 2 days.
Smoking is more dangerous than any other addiction, In fact, smoking causes more premature deaths than AIDS, homicide, car crashes, suicide, alcohol and all illegal drugs combined!