if you love yourself you can decide the good way

Benefits after quit smoking!!!!!!!


 How to quit smoking, Why quit?

Improve your health

-reduce your risk of cancer, lung disease, heart disease, stroke, emphysema and other smoking related disease. Help prevent pneumonia and bronchitis. Lose your smoker’s cough, stop smoking related headaches and enjoy better overall health.

Help others stay healthy

-reduce your family’s risk of lung cancer, heart disease, respiratory infection and other health problems caused by secondhand smoke. Then, increase your chance of having a healthy baby if you become pregnant.

Enjoy life more

-enjoy a smoke(free home). Have a lot more spending money. Increase your energy level. Stop worrying about cigarette breath and yellow teeth and fingers. Lastly can improve your sense of smell.

Condition after quit smoking

20 minutes after quitting: blood pressure drops, hands and feet warm up to normal temperature

8 to 24 hours after quitting: carbon monoxide levels in the blood drop to normal and heart attack risk decreases

2 weeks to 3 months after quitting: circulation improves and lungs work up to 30% better

1 year after quitting: excess risk of heart disease is half that of a smoker’s

10 years after quitting: risk of dying from lung cancer is half that of a smoker’s

Overcoming excuses

“smoking helps me cope with stress” nicotine (a drug found in cigarette) is a stimulant. So, smoking may actually increase your response to stress. To reduce stress try:

• Exercise

• Meditation

• Deep breathing

• Start an exercise program

• Do not use food as a smoking substitute

• Symptoms only last for one to four weeks while the benefits of quitting last a lifetime

• Withdrawal can be managed with nicotine substitutes and other methods (see the Managing Withdrawal section of this guide)

• Wait an extra five minutes before each cigarette

• Smoke only every other hour during the day

• Switch to lower nicotine brand

• Smoke a brand you don’t like

• Smoke half of each cigarette

• Limit where you can smoke

• Limit the number of cigarette you smoke each day

• Wait an extra hour before having your first cigarette

• Eat regular,healthy meals. Don’t skip meals. Hunger may trigger your urge to smoke.

• Choose low calorie foods when you need a snack. Healthy snacks include vegetables, fruits, non fat yogurt and non fat cottage cheese.

• Drink six to eight glasses of water daily. Drinking a glass of water before meals can help fill you up.

• Exercise for 20-60 minutes, three to five times a week. If you weren’t exercising before you quit smoking, walking is a great way to start.

• Renew your resolve to quit smoking. Remind yourself of all the hard work it took to get to this point.

• Think about what triggered your return to smoking. Find ways to deal with that trigger in the future.

• Talk to a friend, discuss how and why you slipped. Your friend may be able to help you through future cravings.

• Get professional help if you need it. Your health care provider may be a good source of support. Many national organizations also have programs and materials that will help you quit for good.

Quitting methods

Using nicotine substitutes

Nicotine substitutes release small amounts of nicotine into the bloodstream to reduce withdrawal symptoms. Nicotine substitutes should be used with the cold turkey method only. Never smoke and use a nicotine substitutes at the ame time. It could lead to a nicotine overdose.

Nicotine patches

Release a small amount of nicotine into your bloodstream through your skin. After that, can be bought over the counter without a doctor’s prescription. Should generally be used for three to five months (although eight weeks is long enough for some people)

Nicotine gum

Releases a small amount of nicotine into your blood stream through your mouth. Can be bought over the counter without a doctor prescription. An last, should generally be used for no more than six months.

Nicotine nasal spray

Quickly delivers nicotine into the bloodstream through your nose. Is the best for very addicted smokers who have not been able to quit using patches or gum and is only available by prescription.

Nicotine inhaler

Nicotine vapor is delivered through the mouth and may cause coughing and throat irritation. Then, is only available by prescription.

 Tapering off

When you quit by tapering off you must slowly reduce the number of cigarettes you smoke each day. At some point, you will need to pick a date to quit completely. Then, your withdrawal symptoms won’t be as severe as quitting cold turkey, but they all last longer.

How to cut back

 If you are tapering off, don’t inhale deeper,don’t take more and don’t smoke cigarettes farther down than usual. To cut back on your cigarette use, try these tricks:

Other quitting aids

Bupropion is a prescription antidepressant that reduces the symptoms of nicotine withdrawal. it does not contain nicotine. It can be used alone or with the patch. Talk to your doctor for more information.

Stop smoking groups and classes

 Stop smoking programs help smoker deal with problems that come up during quitting. They also provide support and encouragement.

Preparing to quit

-List your reasons

List your reasons for quitting. Put your list in a place where you’ll see it every day. Some good reasons to quit are discussed in the WHY QUIT? Section of this guide. Other reasons include is setting a good example for your children, proving to yourself that you can do it and being more competitive in sports and activities

-Set a quit date and sign a contract

Sign a contract and carry it with you. Your contract may include your quitting date, your reasons for quitting, the names of people you can turn to for support and good ways to deal with cigarette cravings.

-Avoid triggers

Figure out what triggers your urge to smoke. Then try to avoid those triggers. For example,if driving is one of your smoking triggers, walk or bike,take the bus,carpool with non smokers

The day you quit (and after)

Managing withdrawal,nicotine is a drug found in tobacco. when you quit smoking the decrease in nicotine leads to withdrawal symptoms. Withdrawal symptoms usually last for one to four weeks and can usually be manged at home. For example the symptoms is depression and for solution is exercise every day, ask friends and family for support then join a support group. Symptoms dry mouth then you can sip cold drinks and chew sugarless gum.

Staying an ex- smoker

Throw away all of your cigarettes. Hide your lighters and ashtrays in an out of the way place. Drink lots of water and juice. Avoid caffeine and alcohol. Stay active and go for a long walk or bike ride. Work in the garden then take a dance class. Keep your hands busy, do crossword puzzles. Knit or sew start a home improvement project.

Stock up on healthy snacks and sugarless gum to help manage the munchies or chew on a straw or toothpick to keep your mouth busy. Set mini goals for yourself, when you reach a goal, do something special for yourself. Eat your favorite meal, go to a movie, spend time with non smoking friends. Brush your teeth after every meal. When your teeth feel clean and fresh, you are likely to crave cigarettes. Spend time with non smokers. Talk with non smokers at social events and spend your lunch hour with non smoking co workers.

Maintaining your weight

Some people gain weight when they quit smoking. However, the gain is usually small and the benefits of quitting far outweigh the drawbacks of a small weight gain. To maintain your weight after you quit smoking, follow the suggestions bellow:

Weight maintenance tips

High risk situations

When your craving is intense

-if you have a sudden craving for a cigarette, do something that makes it hards (or impossible) to smoke such as talking a shower, going swimming,drinking a glass  of milk and going to the movies.

When you’re socializing

Parties and other social events can sometimes trigger the urge to smoke. For the first few weeks after you quit can avoid places where others will be smoking, don’t drink alcohol and spend time with non  smokers as much as possible.

When you’re stressed

Stress can sometimes lead people back to smoking. To manage stress as an ex smoker like a learn relaxation techniques such as deep breathing, meditation or yoga. Listen to soothing music or take a warm bath. Think of ways to manage stressful situations. Then, talk about your feelings with a counselor or trusted friend.

Quitting for life

Remember your reasons

-think about what’s good about being a non smoker and remind yourself why you don’t want to smoke.

Make it easier on yourself

-spend time with non smoking friends, go to smoke free restaurants and avoid your smoking triggers.

Adopt a healthy lifestyle

-eat a healthy diet, get regular exercise, manage stress, make time for rest and relaxation,also see your doctor for regular check-ups.

Reward yourself

-treat yourself to concert tickets, a gym membership or new clothes using the money you would have spent on cigarette. Give yourself a mini vacation and read a favorite book, enjoy a hobby also take a long relaxing bath.

Don’t make excuses

-one cigarette can hurt you, cigarette do not make a good reward and the best time to quit smoking is now.

Take it one day at a time

-just aim to make it through today, and don’t think about being smoke free for the rest of your life.