The current number of smokers in China has exceeded 300 million, ranking first in the world. The number of passive smokers is as high as 540 million, of which 180 million are teenagers. The number of people who die from tobacco-related diseases in China is 1 million every year, accounting for 12% of all deaths.
First, it’s never too late to quit smoking
The benefits of quitting smoking are obvious, no matter which way you look at it. No matter how old you are, even if you are 60 years old, if you quit smoking, you can gain more than 3 years of healthy life. Therefore, time and age are not the reason why you refuse to quit smoking, as the saying goes, “it is better to quit than not to quit, and it is better to quit early than to quit late”.
Second, quit smoking 20 minutes – 15 years of surprising discoveries!
Please note that your body starts to recover from the last cigarette you smoked!
After 20 minutes of quitting: Nicotine restricts blood flow, so as the nicotine level in your body decreases after quitting, your whole body’s circulatory system improves, especially in your hands and feet.
After 8 hours of quitting: The oxygen level in the blood reaches the level of non-smoking, while the level of carbon monoxide in the body is reduced to half.
After 24 hours of quitting: The residual carbon monoxide in the body disappears and the lungs begin to clear mucus and other nasty smoking residues.
After 48 hours of quitting: All nicotine is eliminated and you will feel your sense of taste and smell begin to improve.
After 72 hours of quitting: Whistling becomes easier, and you will notice an improvement in your overall mental state.
After 3-9 months of quitting: Any whistling problems have improved and the efficiency of your lungs has increased by 10%.
After 1 year of quitting: Fertility has increased by 1/3.
After 5 years of quitting: the risk of heart disease dropped to half of what it was before smoking, and the risk of stroke was comparable to that of nonsmokers.
After 10 years of quitting: the chance of developing lung cancer is half that of a normal person.
After quitting smoking for 15 years: the risk of heart disease is the same as that of never smokers.
Third, the problems to pay attention to during quitting smoking
1, to quit smoking, you must have a three-pronged approach: physical, behavioral, and psychological.” The reason why so many people are unable to successfully quit smoking is because they do not do the three-pronged approach, especially in terms of behavior? external factors, including social occasions outsiders to persuade each other, the stimulation of alcohol, the surrounding environment for quitting smoking, etc.
2, quit smoking when you can not drink, many people believe that drinking a small amount of alcohol is beneficial to the human body, in fact, during the period of quitting smoking is not allowed to drink. Because after the stimulation of the central nervous system by alcohol, the person’s self-control decreases rapidly. Once people around you are persuaded, you will resume smoking.
3, drink 6-8 cups of water between meals, to promote nicotine out of the body.
4. Go for a walk outdoors after meals and do deep whistling for 15?30 minutes.
5. Do not drink stimulating drinks, but drink milk, fresh fruit juices and cereal drinks instead.
6, try to avoid eating poultry, fried food, candy and desserts.
7, can eat more kinds of vitamin B complex, can stabilize the nerves in addition to nicotine. For people in the early stages of quitting smoking, eat foods that can calm restlessness before going to bed, drink a hot milk-containing drink, chamomile tea, etc.
8, physical exercise can promote smoking cessation Physical exercise can promote smoking cessation, little known, exercise can indeed bring unexpected surprises to those who quit smoking. When people are working out, the pituitary gland will secrete a substance called endorphin. It acts in the central nervous system, causing a sense of euphoria and feeling energetic, which in turn inhibits smoking addiction and reduces the onset of smoking addiction.
Usually, endorphins start to be produced after 15 minutes of jogging or brisk walking. After completing smoking cessation, most of the nicotine in the body will be excreted after a week or two, and the withdrawal symptoms of the body will slowly disappear after about half a month or so.
There are many different types of exercise that can help you quit smoking, depending on your personal interests, such as jumping rope, yoga, tai chi, walking, hiking, swimming, playing ball, etc., especially jogging is the best. Exercise to quit smoking cannot be achieved overnight, but must be persistent.