Five Steps To Stop Smoking

Has many known health problems caused by smoking, both for the smoker and for others. The most important thing we need to know when to quit smoking is that the health problems caused by smoking will soon disappear after you stop smoking.

Within 20 minutes after the last cigarette, your heart rate and blood pressure will become normal again. After 8 hours of quitting smoking, levels of carbon monoxide and oxygen in the blood will return to normal. The risk of heart attack will soon be reduced after 24 hours, and within two weeks of circulation and lung function will increase by 30 percent. These beneficial effects continue, after 10 years of quitting smoking, the risk of death from lung cancer becomes less, the same as nonsmokers.

For some people, stopping smoking is difficult, it is because of the highly addictive nature of nicotine, in addition to environmental factors and the ego is also greatly affect the smoking habit. We need strong support from family and friends to create an environment without smoking.

Experts say that we have to prepare many things before really want to quit smoking. Identify strategies, such as relaxation training, which can help to overcome tobacco addiction. Try to do one or two other new habits, such as regular exercise. This sport is very important, because it could be a predictor of the success of smoking cessation efforts.

Here are 5 steps you can try to help you stop smoking:

Step 1

Observe our smoking habits. Make a chart and mark each cigarette that is spent in 24 hours, including the first cigarette in the morning, which usually accompany a cup of coffee, and cigarettes at the other. Continue to monitor this smoking for 3 weeks.

Step 2

Write down all the reasons why we want to quit smoking, for example, to eliminate the disease coughs due to smoking, or we want to stop spreading smoke on your baby, or for example we see a family member who died from smoking, and others.

Step 3

Set the date on which we intend to begin to stop smoking. Tell this date on your family or people we know and ask them to help us in this effort so that they can support us if we lose our determination or deviate from this smoking cessation efforts.

Step 4

Consultation with the doctor about the things that can help us to quit smoking, for example, there may be a drug or therapy that can help to reduce or quit smoking. Try chewing gum, chewing raw vegetables, or exercise more. Stay away from places that are often associated with smoking, such as coffee shops, bars, and others.

Step 5

When we begin to stop smoking, you may have a sort of side effects, such as a feeling or desire to eat more frequently so that it can increase our weight. During the first few weeks, leave and meet the desires just like that. Always provide healthy food, such as fruits and vegetables, sugar-free candy and soda, and snacks, fat free snacks or cakes. Drink lots of water. Usually this situation will occur until approximately 8 weeks after starting to quit smoking, then we'll be eating normal again.

When we quit smoking, maybe we feel a loss of a 'fun' and a way that we can reduce stress. We may have to replace this habit with another, more positive habits, such as sports, reading, gardening, care of parks, and others.

Here are some positive things that we can think of to encourage us to quit smoking:

Quitting smoking will give you more free time for exercise, hobby, and spending time with family.

We can use the money that is usually used to buy cigarettes, for things that are more useful, such as buying medicine, saving money, buying presents for people we love, etc..

If you quit smoking, our breath will not stink of smoke anymore, no to yellow teeth, houses or rooms we no longer smelled of smoke and no dirty ashtrays.

Tool of smell and taste is getting better, so that food and drink will taste more delicious.

Coughs due to smoking will disappear and heal by itself within a few months after quitting smoking.

and many more benefits if we had stopped smoking.

Thus, and most importantly is our intention to actually quit smoking.

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