First, some statistics.In Russia, smokers make up 70% of the population.Tobacco kills half of smokers, and reduces life expectancy, on average, 20 - 25 years.In the US from smoking every year 400,000 people die.Every fourth smoker necessarily die of cancer or heart attack.30% of all cancer deaths are caused by smoking.Two-thirds of patients who died from lung cancer, would not have died from the disease, if not smoked.
in cigarette smoke contains around 4 thousands of substances, many of which are dangerous to health.The most important of these are:
Smoking contributes to cancer development.Toxins produced by the body to the tobacco smoke, damage cells, causing their mutations.If a person continues to smoke, these mutations may give impetus to the uncontrolled growth of cancer cells.
All people smoking is associated with lung cancer, but the cancer may occur in bodies are in direct contact with the cigarette smoke (cancer of the oral cavity and throat).Because of the light contained in tobacc
Smokers mortality from cardiovascular disease by 70 percent higher than non-smokers.Nicotine increases the pressure increases and palpitations.Because smoking can develop coronary heart disease, angina pectoris, premature to raise the level of cholesterol in the blood.
Smoking also slows down the blood flow in the blood vessels, increasing the likelihood of blood clots and damage the inner walls of blood vessels, contributing to the development of atherosclerosis.At smoking women taking hormonal contraceptives, the risk of heart disease increases by 10 times.
Under the influence of smoke develops cough, sputum production is activated, develop chronic smoker's bronchitis, lung efizema.The most common and difficult the asthma attacks.Smoke provokes acute respiratory diseases.
Smoking stimulates the secretion of gastric juice, which can cause heartburn and increase the chance of stomach ulcers and duodenal ulcers.It may also adversely affect the function of the liver and accelerate for liver disease caused by alcohol.
Smoking reduces the chance of getting pregnant, creating hormonal problems.Smokers pregnant women at increased risk of a possible miscarriage, stillbirth, a child with congenital deformities or low birth weight.
Finally, the body ages tobacco, smokers look older than their peers.The skin loses its elasticity, becomes sallow, premature wrinkles, blueness and swelling under the eyes, the hair turns gray and falls out.Women lose their appeal, they have two or three years is approaching menopause.
Thus, smoking (need to smoke) - is a serious illness, which, fortunately, is treatable, although not easy to get rid of it.Since nicotine addiction is similar to the drug, quitting smoking will be perceived by the body very hard.
You must be willing to experience discomfort - sweating, cough, sore throat, headache, upset stomach.You can spoil the mood, you can become irritable, feel the symptoms of depression and anxiety.Because women are more susceptible to stress than men, and they find it harder to quit smoking.You can also gain some weight.
first withdrawal symptoms you feel after a few hours after the last cigarette.In the early days, they will grow, and then gradually take place.It is important to survive and not to break the first two weeks.After the first month, the discomfort will disappear completely, though then you will occasionally pull smoke.
But already two hours after you stop smoking, nicotine will be eliminated from the body, the next day your cardiovascular system starts to recover, within two weeks you will improve the circulatory system and you can easily walk and run,two years after quitting the risk of developing cardiovascular diseases will fall sharply.During the year, your body samoochistitsya dramatically improve health and appearance, quality of life significantly improved.
Many are beginning to give up smoking with the fact that gradually reduce the number of cigarettes smoked per day.This can increase the intervals between smoke breaks, cigarette smoke only half (closer to the filter contains more tar and nicotine).
Daylight weaker varieties of cigarettes is not justified: firstly, they are not necessarily less harmful substances and nicotine, and secondly, smoking cigarettes weaker people instinctively tightened deeper and deeper into the harmful substances pass into the lungs.
gradual method of quitting is not very promising.With it you can start, if you smoke a lot (a pack or more per day).The really quit smoking if you can only collect their will in a fist and one day give up cigarettes once and for all.
conditional process of quitting can be divided into two stages - preliminary and basic.
preparatory stage .
The task of this stage - to develop a convincing motivation for yourself why you want to quit smoking, to believe in themselves and tune in to the fight.Write down the reasons why you should quit smoking - the desire to improve their health (the best way to strike up smoking - it became necessary to protect your health), the desire to prolong his life, the desire to live a full life, commitment to family (longer live with loved onesrather than condemn them to a premature loss of the mountain), the need to deliver your children from this bad habit, you can save money and other benefits of living without smoking.Hang this sheet in a conspicuous place and read it daily.
Collect cigarette butts in a jar of water.Keep this stinking, dark, oily muck before your eyes and think about what is going on in your lungs.
Assign the final day of quitting.This posleduyuschayae couple of days and have to be calm for you, do not require emotional stress at home or work.Women start to quit smoking is one of the best in the days right after menstruation to ovulation (this time in a woman's blood hormones is most favorable and makes it easier to endure nicotine withdrawal symptoms and possible depressive symptoms).Tune in to this date inspire yourself that you have enough will to achieve a positive result.
main stage - no smoking.
addictive smoking is due to the nicotine contained in tobacco.This substance is a sedative and relaxing, so people resorted to smoking to relax after a hard work, calm nerves, if they are experiencing anxiety or stress, get more pleasure from eating out of boredom.
After a while, the human brain is programmed to receive pleasure and struggle with the pain begins to associate pleasant sensations of smoking and nicotine is constantly demanding.A person becomes emotionally dependent on smoking, which now is its deeply ingrained habit.Therefore, in order to successfully quit smoking, you need not only to wean your body of nicotine, but also to change their behavior and lifestyle.
acting only in a first direction to achieve success practically impossible.What you need to do to achieve the desired goal?First, analyze and record when (for example, in the morning on an empty stomach after a meal with a cup of coffee, after coming to work after criticism in the case of a quarrel with his wife, etc.) and any emotional feelings (anxiety, rage, sadness, joy, dissatisfaction, etc.) makes you want to smoke a cigarette;what goals (relax, calm down, tune in to work ...) that you want to achieve.Next, think about (and write down) how to avoid such situations or, if this is impossible, how can behave differently in these moments.
For example, if you smoke after a meal, go for a walk instead;two weeks discard the morning cup of coffee, replacing it with a glass of juice;to relax, take a bath instead of a cigarette or listen to music;learn how to smooth out conflicts with his wife, reading professional literature;enjoy a cigarette in the morning instead of the exercise (or have sex);If you're frustrated, you try to get emotional support from the people close to you.So you have to work out some tactics of behavior for an initial period of quitting.
When will the day of your choice, from this moment for you, nothing should be more important than the target.Now, your task - to overcome an acute desire to smoke, when it will occur (it usually lasts no more than 5 - 10 minutes).When this desire comes, you have to confirm your commitment to yourself to quit smoking and try to divert their attention to something else:
Over time, the craving for cigarettes will decrease and disappear after a few weeks at all.
begin the process of quitting, remove everything associated with smoking - cigarettes, lighters, ashtrays.Avoid places where smoking, and vice versa, go to the place where smoking is prohibited.The first two months is useful to take a hot bath and go to the bath.To quickly bring the toxic substances from the body and reduce the craving for cigarettes, drink plenty of fluids - the best juices and mineral water.
During the first two weeks, give up alcohol, coffee, spicy and salty foods - all this provokes the desire to smoke.Eat more fruits and vegetables, less pasta, starchy foods, sweet.Women in menopause is advisable to consult a doctor for antidepressants.Accumulate savings on cigarettes and money from time to time to set the mood for them to buy their own gifts.
to neutralize nicotine in the body need to take vitamins E, C and A. Vitamin A is formed of a substance called beta-carotene.Beta-carotene is found in brightly colored (red and yellow) fruits and vegetables (carrots, pumpkin, mangoes, apricots, etc.), as well as spinach, lettuce, green peas, sorrel, green onions, fish oil, cottage cheese,liver, eggs.
Foods containing vitamin A should not be on the air and light.Vegetables do not wash with hot water.The source of vitamin E are vegetable oils.It is also found in liver, eggs, flour, meal, grechevoy and oatmeal and legumes.Vitamin C is found in all fruits (especially in its many citrus), potatoes, sauerkraut, hawthorn, wild rose.Foods containing vitamin C should be prepared before the meal and serve immediately on the table.
Good help exercise.Exercise stress remove tension, help your body to recover from the damage caused by smoking.You have to start slowly - with long walks, walking.Remember that excessive loads are dangerous for smokers, since they accelerate the heart rate, and nicotine constricts arteries, preventing the blood supply to the heart.
Many refuse to give up smoking because they are afraid to get better.Indeed, some ex-smokers (as practice shows, about 30%) may be slightly (2 - 3 kg) weight gain for two reasons: because of the slow metabolism caused by a decrease in the level of nicotine in the body, and more frequent meals to compensateno cigarettes (most often starts snacking constantly sucking candy, etc.).
Experts recommend to refrain from diet while quitting, because it is very difficult to sustain two such tests simultaneously.If you need a snack to suppress the urge to smoke, eat something caloric - fruits, carrots.Physical activity to burn off those extra calories.
Walk after meals.In any case, smoking is for your health is much more dangerous than being overweight, so do not give up trying to quit smoking because of the fear to get better.And you can reduce the weight and then a couple of months.
There are several ways to help you quit smoking.The most common of these is the use of smoke-nicotine replacement tools.This nicotine patches, gums, inhalers.Their mechanism of action is the same: they provide access of nicotine in the body, thereby protecting the person from an unpleasant withdrawal syndrome.In this stimulating effect of nicotine on the cardiovascular system remains, however, the body no longer being contained in tobacco smoke toxins.These funds can be used for a long time, until the craving for cigarettes will not disappear.
nicotine patch is pasted on the shoulder or hip once daily and provides intake of a given dose of nicotine through the skin.The course lasts 8 - 10 weeks.Every three weeks the plaster is changed to weaker.Some people may be under the plaster skin irritation.In this case, the next time to affix it to another location.
nicotine gum (one of the most famous - Nicorette) ensures delivery of nicotine through the buccal mucosa.Its disadvantage is the unpleasant taste of some, and the need for a long time, about 30 minutes, to chew and to keep the mouth (if you quickly chew and swallowing its effect is reduced).Sometimes it causes an upset stomach.
nicotine inhaler is shaped like a cigarette and lets you inhale the nicotine.Since its application simulates smoking a cigarette, the heavy smokers it may seem more efficient to remove the abstinence syndrome.However, it has to make approximately 80 "puffs" to get a dose of the nicotine contained in a chewing gum base plate, which is not always convenient.
other ways to help quit smoking is the use of special medicines (on doctor's advice).They do not contain nicotine, but are antidepressants, restores emotional balance in the initial period of quitting.
They allow you to get rid of heart palpitations and other negative symptoms associated with the consumption of nicotine.They should be applied only to "avid" smokers.It is also possible mouthwash with special solutions, causing an aversion to smoking.
to alternative methods of quitting include acupuncture (reflexology) and hypnosis.When acupuncture needles are introduced into the ear, acting on specific brain structures.As a result of collapses "reflex smoker."
hypnosis techniques is that, bringing the patient to a state of relaxation, the doctor instills he smoking is disgusting.It is believed that at the time of manifestation of the urge to smoke, the patient "remembers" these settings.
few people able to quit on the first try.Even if you do not smoke for some time, you are still not safe from disruption.If you have to smoke again, do not make a tragedy, and try to learn from this case the maximum benefit.
Analyze the reasons that made you take a cigarette, make the appropriate changes in your plan for quitting and try again.Experience comes with time.