Smoking is one of the most common preventable causes of death in the population. According to the WHO, despite the promotion of a healthy lifestyle, more than a billion people in the world smoke. Moreover, 300 million smokers are in developed countries. Over the past 50 years, tobacco has killed more than 70 million people. Today, more than 4 million people die each year from smoking-related diseases.
How to quit smoking in one day?
Here are some helpful tips to help you prepare to quit smoking:
- careful study of official data on the harmful effects of smoking on human health;
- evaluate your state of health, analyze symptoms that may be related to smoking (sputum, cough, abdominal pain, headache, chronic fatigue, lethargy, arterial hypertension, etc.);
- determine the main goal for which you want to quit smoking (improve health, save money, plan pregnancy, etc.);
- focus on the main reason and make the final decision to quit smoking;
- set a specific date to quit smoking;
- tell your loved ones about your decision, their support will help in difficult times;
- do not go to places where people smoke;
- find out the main trigger that makes you smoke (depression, the desire to relax, etc.), learn to solve these problems in other ways;
- if it is difficult for you to give up nicotine immediately, use special means (gum, patch, etc.);
- if you cannot quit smoking on your own, contact an addiction specialist (psychotherapist, narcologist, etc.).
What happens when you quit smoking?
After quitting smoking, the following changes occur in the body:
- 20 minutes after the last cigarette, blood pressure indicators decrease, tachycardia disappears, blood supply to the limbs is restored;
- After 8 hours, the blood oxygen level returns to normal;
- after two days the taste and smell will improve;
- after a week, the unpleasant smell of hair and skin will disappear, the skin of the face will improve;
- in a month, breathing becomes easier, headache, chronic fatigue disappear, cough stops bothering;
- After 6 months, the pulse returns to normal, physical endurance increases, sports results improve;
- after one year, the risk of heart and vascular diseases decreases (by 50% compared to smokers);
- After 5 years, the risk of developing lung cancer decreases.