Never too late to quit smoking, experts agree, because even where there is already a serious illness installed, the quality of life can improve significantly. In others, the satisfaction afforded by having overcome the dependence is enormous.
The beneficial effects of quitting are seen immediately.Some of those listed by the American Cancer Society, U.S., are:
- After 20 minutes: normalize blood pressure, pulse and temperature of hands and feet.
- At eight hours: Carbon monoxide in blood drops to normal and increases oxygen.
- At 24 hours: it lowers the risk of stroke.
- At 48 hours: nerve endings begin to recover. Increased sensitivity of taste and smell.
- Between two weeks and three months: improves blood circulation. Also, start to clean lungs, decreases fatigue, cough, breathlessness and infectious processes.
- Within the year: the added risk of coronary heart disease is halved compared with that of an active smoker.
- Within five years drastically reduced the mortality rate of lung cancer.
- Between five and ten years: the risk of cancer of the mouth, trachea and esophagus is halved, compared with that of a passive smoker.
- After the ten years precancerous cells are replaced with normal cells. The risks of heart disease are similar to that of a nonsmoker.
Some strategies
These are just some of those mentioned by ex-smokers as useful strategies beat the immediate desire to smoke. You can add others:
- Make a list of reasons why you want to quit. Before bedtime, read one of these reasons. Keep the list on hand.
- Try to be conscious of why every cigarette smoker.
- Avoid things that stimulate the desire to smoke (discussions and disagreements, drinking alcohol, contact with other smokers, frequent places that allow smoking, skipping meals, pressures or emergencies resulting from a shortage of time, etc.).
- Gradually reduce the number of cigarettes you smoke each day to get rid of them.
- Set yourself a deadline to leave the bad habit.
- Clean ashtrays and start getting rid of them one by one. Also cleans all things that smell of cigarette smoke, such as curtains, car or office.
- Delay. Do not act when you have the urge to smoke. This will need in minutes.
- Do not give up: in life always begins again. You just need to strengthen their will to remain a nonsmoker. Try to identify what made him quit. Add it to the list of things you should avoid.
- Drink water slowly and leave it in your mouth for a moment.
- Distract your mind. Do not think about smoking. Concentrate on something else.
- Sit in a different place on the table during meals. Avoid the desktop.
- Breathe deeply. Inhale slowly and deeply and then exhale slowly. Keep breathing like this until you relax and forget the urgent need for smoking.
- Get up and walk. Anything that can take the idea of smoking will help.
- Make crafts such as embroidery, writing letters, completing crossword puzzles, gardening, or washing the car. Other options are rewarding to play with objects such as pencils, marbles (glass beads), anti-stress squeeze toys.
- Do not shame to put some object in his mouth, the worse the pacifier carcinogen.
- Brush your teeth systematically or immediately after meals.
- Keep cigarette substitutes handy: carrots, celery, pickles, sunflower seeds, apples, raisins, sugarless gum or candy. Use them when needed.
- Try to exercise or walk regularly.
- Record the daily accomplishments on a calendar.
- Reward yourself every day and weeks in which he defeated the bad habit. This will make you feel positive and successful.
- Start saving the money they have spent on cigarettes. Buy a gift for yourself or someone special with this money.
- Find support from family and friends.
- Go to support groups for smokers.
- Do not take up matches or lighters.
- Talk with everyone: “I put my efforts not to smoke anymore.”
- Shower, if a crisis for abstinence.
- Do not try not to lose weight at the same time striving to leave the snuff. In any case, delete very calorie foods (candy, pasta, potatoes, rice, bread, pastries, bills), eat lots of fruits, especially apples.
- Close your eyes, inhale and exhale slowly, counting on a leisurely 20 to 0.
- If you smoked during prolonged activities (desktop chores, etc.)., Interrupt at least every half hour, leave the room, do something else and come back.
- Do not say “I quit smoking”, said: “I am working to not smoke anymore.”
- When you wish to grab a cigarette, pick up the phone and call a friend or co-group, or someone who knows their effort and support it.
