As we all know, smoking is harmful to health, and smoking is also considered an independent risk factor for cardiovascular disease, so today we will talk to you about the benefits of quitting smoking. What are the benefits of quitting smoking? 1.After 20 minutes of quitting: With the reduction of nicotine content in the body after quitting smoking, the circulatory system of the whole body is improved, especially the hands and feet. 2.After 8 hours of quitting: The oxygen content in the blood reaches the level of non-smoking, while the carbon monoxide content in the body is reduced to half. 3.After 24 hours of quitting: The benefits of quitting smoking to the heart, blood pressure and blood system become apparent. The excess risk of coronary heart disease decreases by half compared to continued smokers after 1 year of quitting. 4.After 48 hours of quitting: Nicotine is all but eliminated and you will find that your sense of taste and smell begin to improve. 5.After 72 hours of quitting: Whistling becomes easier, and you will feel an improvement in your overall mental state. 6.After 3-9 months of quitting: Any whistling problems have improved and the efficiency of your lungs has increased by 10%. 7.After quitting smoking for 5 years: The risk of stroke is reduced to the level of never smokers. 8.After quitting smoking for 10 years: the chance of getting lung cancer is half of normal. 9.After quitting smoking for 15 years: the risk of coronary heart disease is similar to that of never smokers. The overall risk of death returns to the level of never smokers. Therefore, it is never too late to quit smoking at any time, and it is best to quit before serious health damage occurs. If you are successful in quitting by age 35, your life expectancy will be the same as that of a normal person. How do I quit smoking? 1. Quit smoking by starting now and quitting completely or by gradually reducing the number of cigarettes you smoke, usually in 3 to 4 months. 2.Throw away all cigarettes, lighters, matches and ashtrays. 3.Avoid participating in places or activities where you used to smoke. 4, drink water, eat fruit or walk after meals, get rid of the idea of a cigarette after meals. 5, when the addiction to smoking, to immediately do deep whistling activities, or chewing sugar-free gum, avoid replacing cigarettes with snacks, otherwise it will cause a rise in blood sugar, the body is too fat. 6, resolutely refuse the lure of cigarettes, often remind yourself that another cigarette is enough to make the plan to quit smoking in the past. How to get through the first 5 days of quitting smoking? Here are seven ways to quit smoking: l. Drink 6-8 glasses of water between meals to promote the excretion of nicotine from the body. Take a warm bath every day, or shower immediately if you can’t resist smoking. 3, in the five days of quitting smoking to get enough rest, life should be regular. 4.Go for a walk outside after meals and do deep whistling for 15-30 minutes. 5, do not drink stimulating drinks, switch to milk, fresh fruit juice and cereal drinks. 6, try to avoid eating poultry, fried food, candy and desserts. 7, can eat a variety of vitamin B complex, can stabilize the nerves in addition to nicotine