How to Quit Smoking - Don't Waste

One million more smokersAmong the side effects of the pandemic, Italy is also experiencing a boom in smoking, which had been declining in the population in recent years. Staying indoors, stress., boredom, some extra fears: all factors that have pushed many people, especially young people, to take refuge in the panacea of smoking, which among other things increases the risk of various disorders, including canker soresAnd a significant contribution to the increase in smoking has been made by new products from multinational tobacco companies: from e-cigs to heated tobacco cigarettes. Moreover, according to reports from the World Health Organization, young people who use e-cigarettes are twice as likely as their peers to become traditional cigarette smokers during their lifetime.

Smoking is bad for you, very bad. And this is a certainty. But, having confirmed it at every scientific level, we can also add a second certainty: quitting is hardVery difficult. Only 3 out of 100 people manage to do it, for example, because they are aware of the deadly harms of smoking, and so, from morning to night, they throw away their cigarettes and never touch another one. For everyone else, quitting smoking is an obstacle course, a tug-of-war, especially with nicotine, which creates addiction and leads to withdrawal symptoms (when trying to quit). Yet, without wasting money on overly complicated and laborious treatments, let alone expensive and ineffective medications, it is possible to quit smoking through a combination of some essential natural remedies.

Index of topics

Ten tips to quit smoking

Smoking addiction can also be fought with natural remedies, without resorting to any medicine. Here 10 tips to be applied jointly to reach the long-awaited goal.

Finding the right moment

A break, such as summer vacations, when there's no stress from work, school, or university exams. Advice for those who live with someone who's trying to quit smoking: be tolerant in the first few days when "almost ex" smokers become irritable and have difficulty quitting. sleep.

Eliminate temptations in the home

Ashtrays, lighters, and objects that remind you of smoking. Eliminating temptations, especially anything that evokes smoking and its unhealthy "pleasure," is also very important for one reason: quitting smoking is difficult, but not starting again can be even more difficult. Therefore, without objects, there are fewer temptations, fewer reminders of the past, and less risk of resuming the deadly habit.

For parents: set a good example

A parent who quits, or at least doesn't smoke, is the best way to convince their child to do the same. If you can't, at least don't light up at home, especially in front of your children.

For parents: a reward if their child stops

If your child reacts positively and manages to stop, he deserves a reward. An evening at a restaurant, where he'll have the pleasure of regaining his full perception of smells and flavors.

Walking and cycling

In general, when you quit smoking, it's a good idea to increase your physical activity. Walking or cycling reduces the cravings, and in any case, the first smoke-free ride you'll immediately notice how much your breathing improves.

Eat lots of fruit

Fresh fruits and vegetables, like water, help curb the urge to smoke. Stock your refrigerator and, again, set a good example.

The piggy bank

A good incentive to quit smoking is to give yourself a reward, step by step. Every day, put a coin in a piggy bank, for up to four or five months. If you've succeeded, open it and treat yourself.

Think positive

Stop associating quitting with deprivation, but try to understand that this choice can only bring you great benefits. If you like, read a book on how to quit smoking. You can find plenty of them in bookstores: even if it's not guaranteed to work, reading the stories of those who have managed to overcome nicotine addiction can undoubtedly help you strengthen your motivation and overcome difficult moments.

Drink a lot of water

When you quit smoking, it's a good idea to drink plenty of water and exercise more: you'll feel more energetic and healthy when you notice that you no longer feel short of breath when climbing stairs or playing sports.

Don't be discouraged

Relapses are completely natural in the arduous journey to quitting smoking; don't forget that it's an addiction. Instead of becoming discouraged, recognize your limits, address the challenges, and start over with determination. If necessary, contact a smoking cessation center. There are nearly 400 nationwide, offering services such as individual counseling, group therapy, and prescription nicotine replacement products. In some cases, you only need to pay a fee to access the services offered by the various smoking cessation centers, but in many cases the service is free.

How do you quit smoking on your own?

The fight against smoking is a two-horse race. On one side, our will, on the other hand, the seductions and pleasures associated with this vice (often overvalued). If the will is lacking, there is no point in starting the struggle. If it arrives, however, it is essential, in order to be able to quit smoking on your own, to combine it with some lifestyle changes.

Herbs to quit smoking

Nicotine addiction can also be counteracted through the use of certain herbs. Mint, a source of great illusions and much speculation by the tobacco industry, has been discarded. Some herbs have shown some usefulness. herbs defined as “relaxing”. In particular: the hop, The lavender essence St. John's wort eucalyptus, The valerian. At the moment, no miracles are to be expected from these herbs, even though they have been tested for their anti-smoking properties both in the pharmacological and clinical fields. The most studied plant substance, with truly promising results, is cytisine, a natural molecule, like nicotine, found in the tobacco plant. It is not carcinogenic, but it can trick the brain and replace nicotine without triggering the withdrawal symptoms that make quitting smoking so difficult. The plant from which cytisine is derived is the laburnum, and it is available to consumers as a galenic preparation upon prescription. The latest studies, from universities in Eastern countries where cytisine is also available as a medicine, to the University of Auckland in New Zealand, demonstrate two important things. Cytisine helps to free oneself from the chains of nicotine e decreases the pleasure associated with the act of smoking. Two good premises for quitting.

What happens when you quit smoking?

When you quit smoking and manage not to start again, you experience two very important benefits. The first are long-term, the second come very quickly. When you quit smoking, our life expectancy increases, compared to the general population of smokers. And not by a small amount. At 30, life expectancy increases by at least 10 years; at 40, by 9 years; at 50, by 6 years; at 60, by 3 years. This is linked to the exponential reduction in the risk of cardiovascular disease and cancer. As for the short-term benefits, just 20 minutes after your final decision, your blood pressure stabilizes and your heart rate returns to normal. In a couple of months, lung function improves, and within nine months at most, coughing and shortness of breath disappear. Ten years later, the risk of cancer and stroke halves.

How does it feel when you quit smoking?

The first few days after quitting smoking can be the most difficult. Nicotine withdrawal can be felt: you may find yourself in a state of insomnia, stress., nervousness, anxiety, Bad moodYou must resist. These symptoms have a life cycle, and fade quickly. They're most noticeable in the first 12-24 hours after your last cigarette, then tend to diminish within a week, and fade within one to two months at most. Then they disappear. The onset of these symptoms isn't a given, while it's much more likely that by the end of your smoking life, you'll find yourself with a tendency to have a greater appetite and gain weight. Two parallel phenomena, which are difficult to avoid. At this point, it's best to get organized, follow a balanced diet (not excessive, otherwise you'll compound the bad mood from the lack of nicotine with the one from cutting back on food), perhaps with the help and guidance of a specialist.

How long does nicotine withdrawal last?

Quitting smoking means first and foremost giving up nicotine, and this causes withdrawal symptoms: there's no escape. But how long does it last? The really critical phase is the first 2-3 days, when you may also experience annoying symptoms such as difficulty concentrating, excessive sweating, a strong craving for cigarettes, and a depressed mood. Don't be discouraged and don't waste the effort you've made so far. Compensate for your withdrawal with plenty of physical activity, drink lots of water, and indulge in some tasty food. (Don't overdo it: quitting smoking means gaining weight.) Distract yourself and indulge in any pleasure that will distract you from smoking. And don't waste money on medications: at most, a pack of nicotine gum. Give it two or three weeks and the worst will be over..

What are the hardest days when you quit smoking?

The most difficult days after quitting smoking are few. During the first 24 days and then throughout the first four days, the withdrawal effect is very strong. It can be accompanied by quite significant discomfort: irritability, lack of concentration, increased appetite, fatigue. These effects tend to gradually diminish after a week since the last cigarette, although even in this most delicate and difficult phase, the urgent desire for a cigarette lasts only a few minutes. And it's not very difficult to control, sometimes by drinking a glass of water, taking a walk, or chewing gum or a sugar-free candy.

How not to start smoking again

As we said, the most difficult thing is not to stop smoking, but to be able to don't start againTry it with a little method; it's a combination of factors ranging from nutrition to psychology. For example, if you're used to pairing cigarettes with coffee, something almost automatic, it's a good idea to also cut back on the number of cups you drink throughout the day. And break the aftertaste that smoke brings with it with a good drink of water. On a psychological level, however, it's crucial not to buy cigarettes. You'll feel uncomfortable having to constantly ask for them, and so the reduction will be automatic and gradual. And if your willpower doesn't give up, you can do it much easier than it seems.

Secondhand smoke

Secondhand smoke, significantly reduced by bans in public places, from cinemas to restaurants, from trains to any office, can be measured using a fairly precise parameter. Being exposed to secondhand smoke for eight hours, the equivalent of a workday, is equivalent to smoking two to three cigarettes a day. And that's not a small amount. The difference between smoking 20 cigarettes a day and just one doesn't translate into a 19-fold reduction in the risk of stroke or heart attack, but only a half. This is because smoking one cigarette a day cleans the lungs and better absorbs the toxins released by smoke. Therefore, the poor secondhand smoker suffers a significant health penalty, simply because he or she is in contact, for a few hours, with smokers.

Cigarettes and medicines

Among the negative aspects of smoking are also the consequences when taking medications. Not to be underestimated. Tobacco cigarettes It contains approximately 6 harmful substances that can inhibit and counteract the activity of drugs. This also increases their side effects. Cigarettes, for example, weaken blood pressure medications, diuretics, anxiolytics, tranquilizers, and sleeping pills. They also weaken cancer and lung medications. Another good reason to commit to quitting smoking. Smoking doesn't just cause risks, which are now well-documented by a vast scientific literature: tumors, cardiovascular and respiratory disorders, premature aging, dry skin, fertility problems, early menopause, sexual diseasesThere are also lesser-known, but equally insidious, side effects. Such as:

Smoking is a trigger for cellulite: due to the slowing of microcirculation, cells have greater difficulty expelling fluids.
Smoking causes breasts to sag, while quitting smoking leads, after a few months, to an increase in breast volume and density.
Smoking yellows teeth and whitens gums, and also increases the risk of gingivitis.
Smoking increases facial hirsutism and the risk of hoarseness.
Smoking causes pollution: every year in Italy, 14 billion cigarette butts are discarded in the sea, taking at least 10-15 years to decompose.

Quit smoking in 10 steps