The gains from using e-cigarettes may not be risk-free. Studies have suggested that e-cigarettes are potentially as harmful as tobacco cigarettes in causing DNA damage and are linked to an increase in arterial stiffness, blood pressure , and heart rate.
Quitting smoking requires planning and commitment — not luck. Decide on a personal plan to stop tobacco use and make a commitment to stick to it. Weigh up all your options and decide whether you are going to join a quit-smoking class, call a quitline, go to a support meeting, seek online support or self-help guidance, or use NRTs or medications. A combination of two or more of these methods will improve your chances of becoming smoke-free. In addition to trying out these steps, you could check out our selection of the best apps for quitting smoking.
There is no evidence that smoking lavender has any health benefits or that it is healthier than smoking tobacco. Learn more here. Many people believe vaping is a harmless alternative to smoking.
However, research into the safety of vaping is still in its early stages. Learn what…. A recent review found that people who quit smoking had a greater reduction in anxiety, depression, and symptoms of stress than people who did not. Learn about the causes of this condition and the…. Smoking changes both the physical characteristics and functioning of the lungs.
Learn about the key differences between a smoker's lungs and healthy…. Five ways to quit smoking. Written by Hannah Nichols on September 18, Share on Pinterest Quitting smoking can be tough, but we have put together some steps that may help you along the way. Prepare for quit day. Share on Pinterest Choose your quit date and prepare to stop smoking altogether on that day. Use NRTs. The depression and fatigue — and the drug withdrawal from nicotine — make people crave another cigarette to perk up again.
Some experts think the nicotine in tobacco is as addictive as cocaine or heroin. But don't be discouraged; millions of people have permanently quit smoking. These tips can help you quit, too:.
Put it in writing. People who want to make a change often are more successful when they put their goal in writing. Write down all the reasons why you want to quit smoking, like the money you'll save or the stamina you'll gain for playing sports. Keep that list where you can see it.
Add new reasons as you think of them. Get support. People are more likely to succeed at quitting when friends and family help. If you don't want to tell your family that you smoke, ask friends to help you quit. Consider confiding in a counselor or other adult you trust.
If it's hard to find people who support you like if your friends smoke and aren't interested in quitting , join an online or in-person support group. Set a quit date. Pick a day that you'll stop smoking. Put it on your calendar and tell friends and family if they know that you'll quit on that day.
Think of the day as a dividing line between the smoking you and the new, improved nonsmoker you'll become. Throw away your cigarettes — all of your cigarettes. People can't stop smoking with cigarettes around to tempt them.
So get rid of everything, including ashtrays, lighters, and, yes, even that pack you stashed away for emergencies. Wash all your clothes. However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later.
Withdrawal symptoms can last for a few days to several weeks and differ from person to person. They will get better in a few weeks as the toxins are flushed from your body. It helps to be prepared in advance by having strategies to cope with cravings.
Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. Remind yourself why you quit. Get out of a tempting situation. If so, a change of scenery can make all the difference. Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.
Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw. Keep your mind busy — Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game.
Keep your hands busy — Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation. Brush your teeth — The just-brushed, clean feeling can help banish cigarette cravings. Drink water — Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal. Light something else — Instead of lighting a cigarette, light a candle or some incense.
Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax — Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.
Go somewhere smoking is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes.
You may even be using it as a reason not to quit. However, gaining weight is NOT inevitable when you stop smoking. Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself.
Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary food , sodas, fried, and convenience food. Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason? Drink lots of water. Drinking at least six to eight 8 oz.
Water will also help flush toxins from your body. Take a walk. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal. Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama. There are many different methods that have successfully helped people to kick the smoking habit.
Smoking cessation medications can ease withdrawal symptoms and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician.
Talk to your doctor about your options and whether an anti-smoking medication is right for you. These reasons may include:.
By continually reviewing the list, particularly during challenging moments, a person can train their mind to focus on the positive aspects of their goals and reinforce their will to quit.
A study suggests practicing tai chi three times a week is an effective method to help people either stop smoking or reduce their habit. Tai chi can also help improve blood pressure and reduce stress. Other research indicates that mind and body practices, such as yoga and meditation, may also help those trying to quit. Explore tips on different types of meditation here.
A doctor can recommend medications to reduce cravings, while apps and lifestyle changes can boost motivation. Nicotine replacement patches and other aids to help quit smoking are available for purchase online. However, it may be best to start by asking a doctor for advice. Quitting smoking can be very daunting, but some of the benefits come much faster than anticipated.
In fact, health benefits begin to take effect just…. Smoking cigarettes can affect the body in many ways, raising the risk of several serious health conditions. Learn more about the effects of smoking…. Chronic obstructive pulmonary disease COPD refers to two lung diseases that cause difficulty breathing. Smoking is the most common cause. Learn more…. A JUUL is a type of e-cigarette or vape pen that has become popular due to its discrete look and high potency.
JUULs may carry health risks. Some conditions may cause a person to lose function in their lungs or need a lung removed. It is possible to live with only one lung. Learn more here. Nicotine replacement therapy. Cognitive behavioral therapy. Hypnotherapy and acupuncture. Vitamins B and C.
Use an app to track habits. Make a list. Practice tai chi.
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