Smoking is ingrained as a daily ritual. It might be an automatic response to smoke a cigarette with your morning coffee while taking a break at work or school. Or when you are on your commute home at the end of a hectic day. Or maybe your friends or colleagues smoke, and it has become part of the way you relate with them.
To successfully stop smoking, you will address both the addiction and the habits and routines that go along with it. But it could be done. With the right support and stop plan, any smoker could kick the addiction—even if you have tried and failed multiple times before.
The main active ingredient of tobacco or pipe tobacco is Nicotine, an Alkaloid. Nicotine is the name given to the French diplomat Nicot (1530 – 1600), the first to import tobacco into France. Nicotine content in these drugs varies from 2 – 10%. Some good waterpipe tobacco can contain up to 16% Nicotine. Nicotine is used in low doses, creating soothing pleasure, calming hunger, and reducing fatigue. However, if the used long term will cause dependence and toxic to the body, high doses will be lethal, as mentioned above.
The harmful effects of tobacco:
Causes skin damage
Smokers will cause the skin to absorb oxygen and deficient nutrients. Therefore, the surface of some smokers is often pale, while the skin color of others is unevenly developed. These changes can begin at an early age. According to dermatologist Jonette Keri, MD, of the University of Miami Miller School of Medicine: “Young people who do not smoke, we do not see a change in the skin, but in smokers, this is more rapidly developing.”
Damaged teeth and gums
The phenomenon of yellow teeth is one of the most pronounced effects of regular smoking. However, these damages do not stop there. Regular smokers tend to have gum disease, bad breath, and other oral hygiene problems. Smoking doubles the risk of tooth decay compared to non-smokers.
Affects the heart
Smoking harms almost every organ in the body, including the heart. Over time, smokers and arteries that carry blood to the heart narrow. Smoking also raises blood pressure, quickly forming blood clots. These factors increase the risk of heart attacks. Furthermore, reduced blood flow in men who smoke can lead to erectile dysfunction.
Lung cancer is a silent killer; 9 out of 10 deaths from lung cancer die from smoking.
In just 20 minutes of non-smoking, your blood pressure and heart rate will return to normal. Within 24 hours, the risk of a heart attack begins to decrease. In the first weeks after quitting, the small cilia start to function again. Within a year, the risk of developing heart disease halved compared to those who still smoked. And after ten years without smoking, you’re less likely to die from lung cancer than people who never smoke.
However, smoking cessation is often very difficult and arduous.
Common nicotine withdrawal symptoms:
- Cigarette cravings
- Irritability, frustration, or anger
- Nervousness or Anxiety
- Difficulty concentrating
- Increased appetite
- Increased coughing
- Constipation or upset stomach
- Decreased heart rate
As unpleasant as these withdrawal symptoms may be, it is essential to remember that they are only temporary. They will get better in the next weeks as the toxins are flushed from your body. Let your friends and family know that you won’t be yourself and ask for their understanding.
Here are ways to help you quit smoking effectively:
Know why you want to quit smoking
You want to quit smoking, but do you know why? “Because smoking is not good for your health” is not enough. To quit smoking effectively, you need a stronger personal motivation. It could be that you want to protect your family from the smoke. Or you are thinking about lung cancer that is threatening you, or maybe you want to look younger. Choose a reason strong enough to motivate you to quit.
Initially, please think for yourself and answer the question of why you have to quit?
–Your health. Not smoking means significantly reducing the risk of cancer, and health will increase significantly compared to when smoking.
–For everyone. Did you know that the risk of lung cancer among people who are exposed to secondhand smoke is similar to that of people who use drugs?
–Unpleasant breath. The truth is that the inspiration coming from your mouth is horrible; it makes everyone around you uncomfortable. This odor not only appears immediately and after smoking, but it is always on the mouth.
–Less money. Calculate, one day you smoke a pack of cigarettes, multiply them by the amount you spend a year. With this money, you can invest in something useful for your benefit.
–Justified reason. Do not stop smoking for another person or any other purpose. You probably won’t make it long. Stop smoking cigarettes for yourself; that is the only way you can give it up forever.
Quitting smoking is extremely difficult. You will have to try and encounter many difficulties for a long time. 95% of people who quit smoking will smoke again. Because Nicotine is an addictive substance, it has a stimulating effect on the cortex. The brain remembers that excitement. When the state of euphoria passes, the amount of Nicotine gradually becomes deficient, at which point the brain stimulates the cravings for cigarettes that require Nicotine to return.
Use Nicotine replacement therapy
The process of quitting smoking can make you feel frustrated, depressed, restless, or irritable. Nicotine replacement therapy can help you reduce these feelings.
One study found that chewing gum and lozenges can double the chances of successful quit. But you are using these products while smoking is not recommended.
Massage reduces stress
One reason people smoke cigarettes is Nicotine helps them relax. Once you are determined to quit, you will need another way to deal with stress. Take regular massages, listen to relaxing music, or learn yoga. If possible, avoid stressful situations for the first few weeks after you stop smoking.
Avoid alcohol, coffee
Certain drinks may increase cravings. Wine and coffee are the most common types, so try to drink less when you quit and switch to tea for a few weeks instead of coffee.
If you regularly smoke after every meal, brush your teeth or chew gum to give up that habit.
Stay away from things related to tobacco
Once you are determined to quit, toss all the ashtrays and lighters. Wash clothes to remove smoke smells, clean carpets, curtains, and upholstery to keep your home away from the familiar smell of cigarettes. Make sure you don’t want to see or smell anything that reminds you of smoking.
Keep your distance from tobacco
You do not need to stay away from people who also smoke, but do not go with them with smoking places such as bars, night clubs.
Now, instead, go to places where the slogan “No smoking” is like a hotel. This is especially important when you enter the “battle” against tobacco.
Physical activity helps reduce Nicotine cravings. Even light exercise is helpful such as walking the dog or pulling weeds in the garden. Also, exercise helps you burn calories to avoid weight gain when quitting smoking.
Eat fruits and vegetables
Do not try to diet while quitting smoking. Instead, eat more fruits, vegetables, and low-fat dairy products. A Duke University study found that these foods work to make cigarettes smell terrible.
Salt is the most natural way to quit smoking, and this is the simplest way to quit smoking.
In the early stages of smoking cessation, episodes of “hunger for tobacco” often come rushing. To ease discomfort, at such times, taste a pinch of salt.
The saltiness at the tip of the tongue will significantly reduce your cravings. Many people have used this method and commented that this is an effective way to quit smoking at home that you should try once.
It can be said that cinnamon is a “savior” for people who are wondering how to quit smoking to bring high efficiency.
Cinnamon has a mild, warm aroma that can replace the smell of a cigarette.
Therefore, when you crave for cravings, you can take a deep breath of cinnamon stick.
It will give you the feeling of breathing in a cigarette from a cigarette.
Also, the scent from cinnamon works to support brain activity, relieve nervous tension that helps you limit the side effects of smoking.
Using cinnamon is the simplest effective way to quit smoking that anyone who wants to quit smoking.
If you are trying to stop smoking for your husband, a little honey is a folk quit smoking that you should try.
Honey works well for effective smoking cessation is the conclusion of several specialized studies.
Honey is known to detoxify Nicotine in the brain of the addict.
Also, using honey for a long time, the sweetness from it will gradually replace the bitter taste of cigarettes that makes you forget this flavor.
- You use honey to quit smoking only by the formula: 1 teaspoon of honey + 1/2 blueberry or lemon + 5 tablespoons of boiled water to cool.
- You use 5 – 10 cups/day before feeling craved for a cigarette.
- Use within 10-15 days, your cravings for the day will gradually decrease and disappear. And this is the most successful way of quitting smoking that has been applied by many people.
Milk, milk drinks mixed
You are wondering what to quit smoking, so fluid is the choice for you.
The use of 1 cigarette after drinking milk and milk drinks are the most effective smoking cessation methods that make smoking not bring pleasant taste as expected.
Because the ingredients in milk make tobacco taste more bitter, it is uncomfortable than usual.
Taking advantage of this, many people have used milk as a simple and effective smoking remedy. They will quit by soaking cigarettes in milk, drying, and handling.
It is this “unpleasant” flavor that will make smokers feel “afraid” of tobacco.
In the long term, you will quit permanently. This is an easy way to leave if you do not want to stop suddenly.
Drink a lot of water
Drinking at least six to eight glasses can help you feel full and keep you from eating when you are really not hungry. Water will help flush toxins from your body.
It may not sound right, but a glass of red wine a day will help you quit smoking quickly and limit the harmful effects of tobacco.
Researchers from Southern California, USA have proved this.
The team found that those who drank one glass of red wine a day had a 60% lower risk of lung cancer.
Using red wine properly is also an effective way to stop smoking.
Fava beans are the easiest way to quit and are also the answer for those who are looking to quit smoking because they help you reduce nicotine cravings.
Because fava beans can convert into dopamine inside the brain – a substance that causes excitement, it is often in addictive substances, stimulants.
Therefore, instead of using Bupropion – the drug used to quit smoking is relatively expensive; People often use fava beans or velvet beans (relatives of fava beans) with the same effect but much cheaper.
The help of the medicine
Stopping smoking is easy to say but not simple to do. Science is getting better and better, and there are drugs to help quit smoking.
At first, there was a nicotine lollipop, but it did not last long, but it released a small amount of Nicotine in the body. A piece of Nicotine to keep the body in nicotine content when you are in the smoking phase.
Finally, an opiate-like substance like Zyban eliminates the already existing nicotine taste buds when you smoke. You can resort to these remedies, however, please consult the doctor before using.
Quitting smoking for health
Stopping smoking is very beneficial to health. It lowers blood pressure and reduces your pulse after only 20 minutes. Within a day, the level of carbon monoxide in your blood will return to normal. Within two weeks to three months, your lungs start working better. Long-term benefits include reduced risk of coronary heart disease, stroke, lung cancer, and other cancers.
In addition to the enormous health benefits, an unexpected benefit of quitting smoking is the money you save. Reward yourself by spending that money to make yourself happy.
For those who can afford it, reward yourself with a big gift like a big screen Plasma TV or go on an outing.
By rewarding yourself as such, you will somewhat reduce the “nostalgia” of cigarettes and create a happier life.
Freedom is no smoking
Remember one thing that no one agrees to smoke, only an objection. Moreover, no one can force you to quit, consider it a challenge that you have to overcome in life.
And lastly, do meaningful things to make up for yourself, be careful not to develop bad habits.
What to do if you relapse
We often try to quit smoking several times before they kick the habit for good, so do not beat yourself up if you slip up and smoke a cigarette. Instead, you turn the relapse into a rebound by learning from your mistake. You need to analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into. Also, you make a new stop-smoking plan that eliminates them.
It is also essential to emphasize the difference between a slip and a relapse. If you start smoking again, it does not mean that you cannot get back on the wagon. You could choose to learn from the slip and let it motivate you to try harder. Or you could use it as an excuse to go back to your smoking habit. But the choice is yours. A slip does not have to turn into a full-blown relapse.
You are not a failure if you slip up.It does not mean you cannot quit for good.
Don’t let a slip become a mudslide.Throw out the rest of the pack. It is essential to get back on the non-smoking track as soon as possible.
Look back at your quit log and feel rightabout the time you went without smoking.
Find the trigger.Precisely what was it that made you smoke again? Decide how you will cope with that problem the next time it comes up.
Learn from your experience.What has been most helpful? What didn’t work?
Are you using medicine to help you stop?Please call your doctor if you start smoking again. Some medications cannot be used if you are smoking at the same time.
Above are the best ways to quit smoking, and we have proven its effectiveness. Equip yourself with the knowledge to stop this issue. Good luck!