Would you like to quit smoking but can't seem to succeed? Have you already received a thousand and one well-intentioned advice, but still you are spinning in a vicious circle? If you would like to quit smoking for good, this is the best and most reliable way, says science.
Stop smoking immediately or gradually is certainly a key question in deciding to quit smoking. There are many myths circulating about this, including the fact that immediate cessation of smoking is a shock to the body and is therefore harmful to the body. Shock? Of course, but positive. Harmful? Only each subsequent cigarette smoked can be harmful.
How to quit smoking effectively?
Science has proven that it is immediate cessation of smoking for what 25 percent more efficient than gradual cessation of smoking. Research in this field was undertaken by a scientist with the team Nicola Lindson-Hawley with Oxford University and published the results in a scientific journal Annals of Internal Medicine.
They included 700 English smokers who smoked at least 15 cigarettes a day and who decided to quit smoking. All of them set themselves the goal of quitting smoking within two weeks. Half of them stopped smoking immediately, while the other half gradually reduced the number of cigarettes smoked until the appointed day. Both groups had a team of counselors with them, and they had nicotine patches, nicotine gum, and even oral spray available.
Among those who stopped smoking immediately, there were 25 percent more people who did not light a cigarette after four weeks. Half of the participants in the first group were otherwise successful. After half a year, 22 percent of the first group were still non-smokers, and 15 percent of the second group had not lit up a cigarette. The majority said that the first method is much more difficult, and the same team of researchers promises to investigate in the future how they could help those who want to quit smoking gradually to be more effective. "If someone feels that they really can't stop smoking right away, but they want to, we need to support that form of withdrawal, otherwise they'll never even try," said Lindson-Hawley.
Immediate cessation of smoking is also supported Institute for Health Insurance of Slovenia (ZZZS), which provides on its website 10 tips on how to quit smoking.
10 tips on how to quit smoking
1. Set a date, when you stop smoking. Since then, no more cigarettes! Remove all objects that remind you of smoking: cigarette packs, pipe, lighter and ashtray.
2. To your loved ones, friends and colleagues say you are going to quit smoking. Ask them for help with this.
3. At your chosen doctor ask about workshops for group smoking cessation "Yes, I quit smoking" or other forms of assistance.
4. Think positive: every day without a cigarette is your success! Be proud of your decision.
5. When quitting smoking don't be afraid of weight gain. Avoid foods that are high in fat and high in calories. Avoid unhealthy snacks.
6. Enjoy as much liquid as possible: preferably water or unsweetened juices and teas.
7. Move as much as possible. Movement benefits your fitness, posture and relaxes you.
8. Avoid places that remind you of smoking, such as restaurants, the store where you bought cigarettes... Change your habits, surprise yourself and do something completely new.
9. Give up the “occasional cigarette, which in your opinion can do no harm". Doing so runs the risk of becoming a regular smoker again.
10. Reward yourself for your success! Anyone who doesn't smoke saves money. Fulfill your small wishes, such as going to a theater or movie show, maybe a visit to the hairdresser or some kind of trip.
It is also interesting and encouraging to read what happens in the body the moment we stop smoking.
What happens in the body the moment we quit smoking?
If quit smoking now, you will benefit the whole organism:
- after 2 hours, harmful nicotine will begin to be excreted from the body
- after 6 hours the elevated heart rate and blood pressure will decrease
- after 12 hours, harmful carbon monoxide will be excreted from the lungs
- after 12 weeks, blood circulation and physical performance will improve
- after 3 to 9 months, the cough, wheezing and breathing problems will decrease
- after 5 years, the risk of heart attack will be reduced by half
- after 10 years, the risk of heart attack will be equal to that of non-smokers
- after 10 years, the risk of developing lung cancer will be halved.
ZZZS also advises you to take part in the health and educational workshops "YES, I QUIT SMOKING", which are held in health centers, or you can find advice on how to quit smoking on the free phone 080 27 77, every weekday from 5 to 8 p.m except on holidays.
More information:
ZZZS.si
