The transition to a healthy lifestyle is not as easy as it seems at first glance. When the body fully resumes its work due to a lack of nicotine, the withdrawal or withdrawal period can be very painful. This not only applies to changes in mental and emotional states-anxiety, increased irritability, but also a decline in physical health: coughing, changes in the work of the digestive system, and headaches. The symptoms listed are observed in almost everyone with years of smoking experience, so not everyone can cope with it.
For people with severe smoking cessation symptoms, how to quit smoking without harming their health and how to improve their health is very important. In order to smooth the symptoms, smokers must follow many rules-following these rules will improve the physical and mental state and free you from addiction without unnecessary stress.
General rules for quitting smoking
To achieve results, please follow these guidelines:
- A properly composed diet. As we all know, after a hearty meal: fat, fried, and a strong desire to smoke increases. However, these products must also be excluded from the menu because they put extra stress on the body. At the same time, you should consume herbal tea, fruit drinks, mineral water-a lot of liquid will help accelerate the removal of toxins. It is recommended to consume dairy products-milk changes the taste of cigarettes, smoking no longer brings fun. However, you should drink natural milk that has not been pasteurized, otherwise the desired effect will not be achieved. It is recommended to drink a hot drink every morning.
- It is also important to control your diet, because people often "catch" the stress associated with smoking to gain weight. In order not to gain weight, it is recommended to use light, low-calorie products to keep in shape. For snacks, it is best not to use candies and biscuits, but vegetables and fruits.
- Eliminate alcohol, strong coffee and tea. All these products and cigarettes have a stimulating effect on the human body. Tea and coffee can increase anxiety levels and cause sleep disorders, and alcohol can weaken self-control.
- Take vitamins. Vitamin complex should be taken within 1-1. 5 months after quitting smoking. Especially during this period, it is recommended to take ascorbic acid.
- Use products containing nicotine. Patches, sprays, and chewing gum containing a small amount of nicotine can eliminate withdrawal symptoms. Some people switch to e-cigarettes-although the product is not harmless, it is easier to quit smoking, so it is not recommended.
- Breathing techniques. In order to calm down during irritability episodes, it is recommended to use "abdominal breathing". The technique is safe and can be used for yoga, meditation, and sports training. The relaxation effect was observed almost immediately. In addition, deep breathing can improve the function of the digestive system and strengthen lung function. When you breathe in, your abdomen protrudes, and when you breathe out, your abdominal muscles tighten your abdomen.
- Correct eating habits and physical exercise. During the period of quitting smoking, the body is under a lot of pressure, so it is necessary to pay attention to rejuvenation. Need adequate sleep and exercise. Physical exercise stimulates the production of serotonin, which helps stabilize the emotional background.
Suddenly or gradually withdraw from the habit
The psychologist’s point of view is uncompromising: you need to quickly eliminate cigarettes in your life. With gradual rejection, the number of cigarettes gradually decreased, or products with lower nicotine and tar content were purchased. A person is struggling with the desire to smoke, but still lighting a cigarette, so the body is under constant stress for a long time. The advantage of immediate withdrawal is that you can immediately cut off the mental and physical contact with the habit.
If you quit smoking suddenly, you need to keep smoking for the first 3-5 days-after this time, your body itself will start to produce nicotine and your health will improve. However, psychological discomfort can last a long time-in any situation of emotional instability, there will be a desire to smoke.
It should be understood that after a few days of not inhaling nicotine, inhaling tobacco smoke can cause unpleasant feelings-dizziness, severe tachycardia. After the body is cleaned, no substances are needed, but old habits can be replaced. For many people, these feelings can always be eliminated-obviously, no fun, but some people smoke a few cigarettes in a row and return to addiction.
In some cases, it is better to phase out. Generally, this recommendation applies to people who have smoked for more than 10 years. If there is a sudden increase in blood pressure, convulsions, severe headaches, it is necessary to consult a doctor: a doctor who has studied the patient’s condition will be able to answer the best way to quit smoking: quit smoking suddenly or gradually, and prescribe it to help treat withdrawal syndromeSymptom medications. . .
For pregnant women and breastfeeding mothers, suddenly quitting smoking is the only correct decision.
Nicotine is dangerous in any three months of pregnancy. You cannot feed your baby with toxin-containing milk. Some women say their breasts start to grow after they quit smoking. After noticing this change, it is recommended that you go to a mammologist just in case. Usually, these two phenomena are unrelated, but hormones may change. It is best not to give up your condition, but to check. Female smokers need to be careful when using birth control pills. This combination leads to changes in blood characteristics.
Common mistakes and misunderstandings
Anyone who has ever tried to quit smoking faces the misunderstanding cited by popular author A. Carr in his book.
These errors sound like this:
- I will smoke less.
- Only one cigarette.
- I drag it once.
It is a good suggestion to delete all these phrases once and for all.
Limiting yourself in this way can make smoking a pleasure. This is the gift you look forward to. The opposite effect is often observed: people who quit smoking more often.
There should be no exceptions, only "a cigarette"-this is a trap that people must get rid of for many years. Regarding how long it takes to quit smoking, in most cases, the time it takes to crease and discard the cigarette pack. The lifetime possibility of smoking still exists-it all depends on the mood and motivation of the person.
Cigarettes should not be used as an assistant against stress and bad emotions. They will not help you concentrate or calm yourself down. For this, breathing techniques can be used, which will prove to be more effective and harmless.
Don’t think that valuable and important things will be taken away by you and make yourself a victim. Suffering here is not appropriate, but despite many difficulties, you can still regain a healthy lifestyle, but you can be proud of yourself.
It is important to keep yourself with people who do not smoke, or at least avoid visiting smokers. When a person wants to quit smoking, it is very important to form an environment-here it is impossible to get rid of addiction without changing the social circle.
Conclusion
If you cannot completely quit smoking at home alone, you should contact an anesthesiologist. Non-smokers will feel the taste of life more fully and will breathe deeply in every word, so if you are already healthy, don't continue to poison your body.