What happens if you quit smoking

What happens if you quit smoking

You will definitely smell better, you won’t have to run outside from the restaurant, and your wallet will noticeably get heavier . But most importantly, your health will improve significantly.

In 20 minutes

The pulse will drop . Blood circulation will improve, hands and feet will become warmer.

In addition, you will stop polluting the air: there is some volume of space in the lungs that is not involved in breathing, so they are not cleared of smoke instantly.

After 8 hours

The normal level of oxygen in the blood will be restored, and the concentration of carbon monoxide will fall by half.

After 24 hours

Within a day, the likelihood of a heart attack will decrease .

After 48 hours

All carbon monoxide in the blood will disappear , and the lungs will be cleared of mucus. You will begin to feel better tastes and smells. Receptors will begin to adjust to the absence of nicotine.

After 72 hours

You will breathe easier. This means that the bronchi began to relax. In addition, there will be more energy and strength.

After 1-3 months

The heart will be better at pumping blood to the muscles, so exercise will be much easier.

After 3-9 months

Coughing , nasal congestion, wheezing, shortness of breath and other problems will decrease because the lungs will work 10% better. Cells lining the airways will grow back cilia to expel mucus and protect against infection.

There will be more energy.

After 1 year

The risks of heart attack and stroke will be reduced by half compared to smokers.

After 5 years

The risk of stroke will become the same as that of a person who has never smoked.

After 10 years

The risk of dying from lung cancer will be halved. It will also reduce the likelihood of other malignant tumors of the mouth, larynx, esophagus, bladder, kidneys and pancreas.

What unpleasant symptoms can be if you quit smoking

It will be especially difficult in the first 2-3 days, but within a few weeks the withdrawal symptoms will completely disappear .

Craving to smoke again

Almost every quitter wants to start smoking again. Especially when it gets into situations where the hand itself reached for a cigarette: after the first cup of coffee in the morning, at a bar with friends, at work, after a hard conversation.

How to help yourself

See your GP for medications to help reduce your cravings for smoking. If absolutely unbearable, wait 3-5 minutes before getting a cigarette. During this time, you can calm down and possibly change your mind. Remember why you are doing this.

Don’t give up if you can’t resist: most smokers take 3 attempts to kick the habit permanently.

Irritability, grouchiness and nervousness

Over the years of smoking, the body has become accustomed to nicotine, it has literally built into the metabolism. Therefore, when nicotine disappears, the brain actively protests: mood worsens, anxiety and grouchiness appear.

How to help yourself

Remember that this is only a symptom of quitting and this is how your body tries to get you to give it a new dose of nicotine. Take a few deep breaths, try walking or stretching. You may need to drink less coffee, because non-smokers remove caffeine from the body more slowly.

Difficulty concentrating

Due to the changed psychological state, it becomes difficult to concentrate, especially in the early days.

How to help yourself

Don’t be too hard on yourself – that’s okay. If possible, in the early days, do less things that require a lot of concentration.

Sleep problems

First-time quitters often have sleep problems : the lack of nicotine makes it difficult to relax and calm down.

How to help yourself

Tiredness and lack of sleep will make it difficult to quit smoking, so don’t hesitate to seek help from your doctor.

Go to bed at the same time. Before going to bed, avoid caffeinated drinks, fatty and heavy foods, do not look at the phone and other screens. Better go for a walk, and then ventilate the room.

Sometimes the nicotine patch interferes with sleep. It may be better to take it off an hour before bedtime.

Appetite increase

After quitting smoking, appetite often increases slightly: someone seizes stress, someone burns calories a little less, and someone just likes the improved taste and smell of food.

How to help yourself

If you need snacks, try to choose low-calorie foods: vegetables, sugar-free mints, chewing gum . Try not to eat in front of the TV or computer, focus on eating so as not to swallow too much.

Add some physical activity to your daily routine. For example, walk more, refuse the elevator, do exercises.

What will help you quit smoking

Experts advise the following:

  • Choose a date and add it to the calendar. Before you begin, throw away all cigarettes.
  • Write down the reasons for quitting smoking.
  • Tell loved ones that you are quitting.
  • If you’ve quit before, remember what helped.
  • Use aids like nicotine gum.
  • Develop a plan for when you want to smoke.
  • Think about situations that make you want to smoke so you can avoid them.
  • Add physical activity to reduce cravings.
  • Try to be more busy than usual, so as not to break out of boredom.

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