How to quit Smoking
Making a habit is easy, but losing it, needs lots of courage and efforts. “Smoking is injurious to health”, is written in every smoking pack. Still, we attract to it and get addicted.
Smoking damages most parts of the body and mainly the lungs. People can save their selves by dangerous diseases by quitting them.
Nowadays, youth and teenagers attract to smoking. They are unmatured and get attracted toward these things, which damage their body at a later age. So, parents have to aware of their children politely and aware of the consequences.
Centres for diseases control and Prevention (CDC) smoking in the U.S is reduced from 20.9 to 13.7%. The number of persons quitting smoking also rises.
The Indian government has also taken steps to control smoking, by giving advertisements on T.V and by other portals too, there are many rehab centres in India, which helps in quitting smoking.
How smoking affects health?
Every year more than 500,000 people die in India due to tobacco-related diseases. Throat cancer is the most common disease for smokers. Tobacco is very harmful to the health it contains.
- CARBON MONOXIDE- This is the most harmful gas that is dangerous for our body parts. Car exhaust fumes also produce this substance. Carbon monoxide replaces oxygen in the blood. The gas starves the organs of oxygen and stops the blood from functioning.
- Tar- This is the most harmful brown sticky substance that sticks around the lungs and affects breathing.
Before we discuss how to quit tobacco, let us know how tobacco harms our body parts.
Brain
Smoking increases the risk of brain stroke. The stroke cause damage in brain and cause
Heart
Smoking affects the heart badly. It increases the heart rate, causes irregular heart rhythm and tightens major arteries, this makes your heart work harder.
Bones
Smoking weakens the bones and can be fractured easily. You can also suffer from bone cancer. So quit smoking before it damages your bones.
Lungs
Smoking can damage your lungs and airways. Some changes can be seen immediately, some lasting for some time.
Smoke badly damaged the lungs, when you smoke, the cells that produce mucus in your lungs and airways grew in a size. This results in mucus increase with thickness.
Mouth
Smoking can cause many health-related different problems. It changes the colour of your teeth, produces a bad smell, gum disease. The last and most dangerous it can cause mouth cancer.
Reproduction
This the most common problem nowadays, a problem of reproduction. If you are a frequent smoker, you may have generated a problem in conceiving a child.
If any of the would-be parents are frequent smokers, they can have a problem conceiving the child. Smoking reduces sperm quantity.
Skin
Smoking can also damage your skin. It dulls the skin and gets wrinkled early. Tobacco smoke consists of thousands of substances that damage the skin. Nicotine also damages the skin.
Smoking cancer risk
Smoking is the biggest risk of cancer. Every year more than lakh people die due to tobacco cancer.
Cancer is a disease, which produces abnormal cells that divided out of control and damage other tissues. They move through the blood and lymph system, which help the body get rid of toxins.
For a healthy life, you have to quit smoking. Here we will talk about how you can quit smoking.
Easy ways to Quit Smoking
Make up your mind about quitting smoking because if you are not firm in your decision it will be difficult to quit. You have to put some effective ways, by which you can quit smoking.
Prepare yourself for quit day pick up a date when you want to quit smoking, and firm on that, because once you have decided you can’t take back-step. Give enough time to your mind to relax and prepare.
Tell your friends and relatives about your quit date, and throw out all your cigarettes in a dustbin. Stock up the oral substance that you take instead of smoking. Ask your friends and family members not to smoke Infront of you.
Get your routine- Make a routine from morning to evening to make yourself busy. Get up in the morning with yoga and make your mind relaxed and calm with asanas. Drink green tea and complete your daily routine with make-up on your mind. Take your meal and take a coffee break.
On your quit day- Don’t smoke at all, make yourself busy in whole day routine. Drink more water or juice, don’t go for alcohol. Avoid friends, who drink. And most important avoid a situation where you have a strong urge to smoke.
Every smoker feels like smoking Carvin. Divert your mind and chew some other thing that you like and can divert your mind, as carving comes for 5 to 6 minutes. You have to handle that time. Let pass that time, and you will feel better.
Use NRTs
NRTs reduce the craving and withdrawal of the symptoms and you will feel less instinct of smoking. U.S Food and Drugs Administration (FDA) have approved five types of NRTs
- Skin patches
- Chewing gum
- Lozenges
- Nasal spray (prescription only)
- Inhaler (prescription only)
Decide first, if you want to go with the NRTs route. Consent health cares professional and takes dose according to that. Remember if you feel that you have to quit smoking eat NRTs, remember your goal is to quit smoking nothing else.
If you feel an irregular heartbeat, mouth problem, or skin swelling while using NRTs, contact your health care professional.
2. Consider non-nicotine medication
There is non-nicotine medication, that you can take after asking your healthcare provider. It helps you to quit your smoking habit.
These medicines work on the brain and play a role in nicotine craving and reduce craving. This medicine works in 12 weeks, but if you feel that you are quitting successfully by this medicine, then continue for 3 to 6 months to reduce the risk of smoking relapse.
Varenicline-mix with the nicotine receptors in the brain. Which helps to reduce the pleasure that you get from tobacco, and also reduce the nicotine withdrawal symptoms.
The medication is used for 12 weeks, but if you feel that it is helping you from craving, continue it for another 12 weeks. So that craving goes forever.
3. Seek behavioural support
It is difficult to quit smoking on the quit day. Because you are emotional and physical dependent on it, and it makes it difficult to leave.
Go for counselling session for self-help materials. Support services will help you to get out of this heavy time. As soon your physical symptoms get better, then your emotions will get better.
Behavioural support works well when it comes with the combination of NRTS, Bupropion, and varenicline.
The National Cancer Institute (NCI) provide help to everyone who wants to quit smoking through their support service.
4. Try alternative therapies
If you are feeling hard to quit, there are alternative therapies that help to quit smoking. But this is the lowest way to quit smoking.
The alternative therapies are.
Use filters instead of a cigarette, electronic cigarettes, Tobacco strips, magnet therapy, cold laser therapy and yoga, meditation, Nidra yoga, mindfulness are the few more ways that you can try for quitting.
- E-cigarettes
E-cigarettes are not sold as a cure for smoking. But people who find it difficult to quit, use e-cigarettes to slowly quitting.
Now many peoples are diverted to the e-cigarette. As it is said that it is less harmful than a tobacco cigarette. This is also a method by which you can try to quit smoking.
Check all the methods and make your mind strong for quitting smoking as it is injurious to health and a door for different cancer
2. Rehab Centres
This is the last way that you can opt. If you feel that it’s hard to quit by these suggestions. The last option is to go for rehab centres that are affiliated with the government. There you will be helped by people and following given routine will help to quit.
The Indian government also helps people who want to quit smoking habits. Government has also rehab centres that help the patient to come out with smoking.
Benefits of quitting Smoking
Benefits are a lot for quitting smoking. You will gain good health and can live a healthy life. By quitting you are not harming other people by its smoke. Your skin will repair slowly and you can take care of your body with other treatments.
How long does nicotine stay in your system?
When we intake nicotine or tobacco products, sometimes it stays in our system after quitting smoking. By medical test, we can detect nicotine in people blood, urine, saliva, and nails. Usually, it stays in urine for about four days.
What is the most effective way to quit smoking?
Varenicline is the best medication that you can choose for quitting smoking. It helps to handle craving. 12 weeks needed to quit smoking by this medication. If you feel that you are getting success, continue for more than 12 weeks, so that is gone forever.
How can I stop smoking on my own?
Take a firm decision that you want to quit, and make a quitting date, from which you are going to start quitting smoking. Make your routine and follow that regularly. Put a bundle of chewing things that you won’t eat at the time of craving.
What can I replace smoking with?
Use E-cigarette instead of smoking. It is a non-tobacco element and is less harmful than smoking. Slowly try to left e-smoking too.
How do you quit smoking slowly?
Decrease the quantity of cigarette, like if you smoke 5 in a day do it 3 then 2 and continue medication with the help of your physician.
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