A guide to quitting smoking

male teenager in its rebellious phase with lots of hand tattoos and has unhealthy lifestyle smoking cigarettes early morning
Table of Contents

Facts to know about smoking and quitting

Smoking hurts you unconsciously

Smoking is an addiction. Tobacco contains nicotine, an addictive drug. Nicotine therefore makes quitting smoking very difficult (though not impossible). In fact, millions of Americans have quit smoking since the US Surgeon General reported on the dangers of smoking in his 1964 report. However, smoking-related diseases cause approximately 484,000 deaths each year in the United States. This corresponds to a mortality rate of 1 in 5. The reason for these deaths is that smoking greatly increases the risk of lung cancer, heart attack, chronic lung disease, stroke, and many other types of cancer.On average, smokers do more than nonsmokers. Even he died ten years early. Smoking is the most preventable cause of death. Furthermore, smoking is perhaps the most preventable cause of respiratory disease in the United States.

Smoking hurts the people around you

Smoking harms not only the smoker, but also family members, co-workers, and others who inhale the smoke of the smoker. This is called passive smoking or passive smoking. In infants up to 18 months of age, secondhand smoke is associated with up to 300,000 cases of chronic bronchitis and pneumonia each year. In addition, secondhand smoke from parental cigarettes increases the likelihood of middle ear damage in children, causes coughing and wheezing, exacerbates asthma, and increases the risk of infants dying from sudden infant death syndrome (SIDS).

Smoking is also harmful to the fetus. When pregnant women smoke, the fetus is at increased risk of miscarriage, premature birth (premature birth), stillbirth, infant death, and low birth weight. In fact, it is estimated that about 4,000 newborn deaths each year would not occur if all women quit smoking during pregnancy.

Smoking not only harms your health but also harms the health of those around you.

Secondhand smoke can also cause cancer. Studies have shown that a nonsmoker who lives with a smoker has a 24% higher risk of developing lung cancer compared to other nonsmokers. In the United States, an estimated 3,000 people die from lung cancer each year as a result of exposure to secondhand smoke, and an estimated 49,000 people die each year from all smoking-related diseases as a result of exposure to secondhand smoke. Second-hand smoke also increases the risk of stroke and heart disease. If both parents smoke, a teenager is twice as likely to smoke as if both parents are nonsmokers. Young people are also more likely to start smoking in homes where only one parent smokes.

Why should you quit smoking?

Quitting smoking immediately can change your mood. Food tastes and smells better. It will make your breath smell better. Your cough will go away. These benefits apply to men and women of all ages, including seniors. They occur in both healthy people and those who already have a smoking-related illness or condition.

More importantly, smoking is associated with lung cancer, many other cancers (including laryngeal, oral, stomach, esophageal, cervical, kidney, bladder, and colon), heart disease, stroke, and other lung and respiratory diseases. (chronic bronchitis, pneumonia, emphysema, etc.). Smoking also increases the risk of peripheral vascular disease and abdominal aortic aneurysm. In addition, ex-smokers are healthier than current smokers. For example, ex-smokers have fewer sick days, fewer health problems, and fewer bouts of chronic bronchitis and pneumonia than current smokers. People who quit smoking can actually reduce their risk of developing lung cancer and other smoking-related diseases.

How to quit?

Pre-quitting steps:

  • Set the retirement date. If possible, schedule a friend to quit smoking. We recommend that you choose the day in the following month. Too much date, you will be given a postponement and postponement opportunity, but on a too fast date, you may not be able to plan for medications and support systems.
  • Change your smoking habits: Store your cigarettes elsewhere. Smoke with your other hand. If you smoke, do nothing else. Think about how you feel when you smoke.
  • Observe when and why you smoke. Try to find things in your daily life that you often do while smoking (e.g. drinking your morning coffee, driving).
  • If you want a cigarette, just wait a few minutes. Think of something instead of smoking. For example, you can chew gum or drink a glass of water.
  • Smoke outdoors, away from other people.
  • Switch to a brand of cigarettes that you don’t like.

Quitting time:

  • Get rid of all cigarettes. Please put away the ashtray.
  • Change your morning routine. Do not sit in the same spot at the kitchen table when eating breakfast. keep busy
  • If you feel the urge to smoke, do something else instead. Like, chew a piece of gum, suck a lollipop, make yourself busy doing different physical activities, anything that will make your mind and body busy.
  • At the end of the day, reward yourself for quitting smoking. Watch a movie or go out and enjoy your favorite food.
  • Tell friends and family that you have decided to quit smoking and ask for their support.

Nicotine replacements:

  • Nicotine Patches: Once applied, transdermal nicotine systems continuously release nicotine, which is absorbed through the skin and enters the bloodstream.
  • Nicorette Gum: Patients are advised to start with a 4 mg gum if they smoke more than 25 cigarettes a day and a 2 mg stick if they smoke less than 7 cigarettes a day. You should not chew more than 20 at 4 mg strength or 30 at 2 mg strength per day.
  • Nicotine Lozenges: Take 1 lozenge up to 20 times daily. Commit manufacturers usually recommend choosing the right dosage based on when you smoke your first cigarette of the day.

Post-quitting and maintenance

  • The expected results of quitting smoking are irritability, poor concentration, increased appetite, and, of course, the desire to smoke. So if you find yourself feeling more irritable, distracted, or sleepy than usual, don’t worry.
  • See the positive things about quitting. For example, think about how much you love yourself as a nonsmoker, the health benefits for yourself and your family, and the example you set for others. A positive attitude will get you through the tough times.
  • If you’re nervous, try to find ways to keep yourself busy and de-stress. Tell yourself that smoking doesn’t make you feel better, and do something else.
  • Let others know you quit. You might figure out that most people will support you. Many of your friends who smoke may want to know how you quit. It’s good to talk to others about quitting. In fact, a person who has not smoked for at least one year often has very strong support from peers and colleagues.
  • If you fail to smoke, don’t get discouraged or give up, get back into the smoking habit. Many ex-smokers have attempted to quit several times before finally being successful.
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