Six Steps to Quit Smoking for Good
Quitting smoking is challenging, but many effective methods can help. While no single approach works for everyone, following these steps can support your journey to a smoke-free life.
Pick a Quit Date
Select a quit date and mark it on your calendar. Choose a day that provides enough time to build your confidence and resolve but isn’t so far ahead that you start second-guessing your decision.
Remove All Nicotine Products
The night before your quit date, discard your cigarettes and any smoking triggers like lighters or ashtrays. Don’t stash them away “just in case.” Removing these items reinforces your commitment. Additionally, clean your home, car, and other smoking areas to eliminate the cigarette odor.
Get Quitting Aids (If You Need Them)
Nicotine replacement therapies (NRT) such as gum, patches, inhalers, and nasal sprays can increase your chances of quitting successfully. If you choose to use these aids, they should only be temporary. Stock up on oral substitutes like gum and toothpicks to help manage cravings. Other natural options include hypnosis, acupuncture, and support groups.
Know Your Smoking Triggers
Understanding what triggers your urge to smoke is crucial. Before quitting, track your smoking habits to identify patterns, such as smoking after meals or during stressful moments. Develop specific strategies to handle these situations without smoking.
Ask for Support
Support from friends, family, healthcare practitioners, or former smokers can be invaluable. Inform those around you about your decision to quit and specify how they can help. Whether you need daily check-ins, someone to talk you out of cravings, or reminders of why you’re quitting, make your needs clear.
Stay Busy
When cravings strike, distract yourself with activities. Stretch, go for a walk, take a shower, or call a friend. Cravings usually last only a few minutes, so engage in different activities until the urge passes. Deep breathing, chewing gum, or sniffing peppermint essential oil can also help.
Health Effects Timeline
Quitting smoking initiates immediate and long-term health improvements. Here’s what to expect after your last cigarette:
20 minutes: Heart rate and blood pressure return to normal.
8 hours: Oxygen levels normalize, and the risk of a heart attack decreases.
24 hours: Lungs start clearing out mucus caused by smoking, leading to coughing.
48 hours: Sense of smell and taste begin to return.
2 weeks to 2 months: Lung function increases by up to 30 percent.
1 year: Risk of heart attack is cut in half.
10 years: Risk of dying from lung cancer is halved.
20 years or more: Risk of heart disease is comparable to that of a non-smoker.
Benefits of Quitting Smoking
Regardless of your age, gender, or smoking history, quitting smoking offers numerous health benefits. Though it’s challenging, the rewards are significant:
Reduce Your Risk of Cancer
Quitting smoking dramatically lowers your risk of lung cancer and other cancers. Smokers are nearly 20 times more likely to die of lung cancer than non-smokers. By quitting, you significantly reduce this risk.
Lower Your Cholesterol
Smoking lowers high-density lipoproteins (HDL), the “good” cholesterol. HDL helps remove low-density lipoproteins (LDL), the “bad” cholesterol, from your bloodstream. Without enough HDL, your risk of heart disease increases. Quitting smoking improves your cholesterol levels, reducing heart disease risk.
Improve Your Blood Pressure
Smoking raises your heart rate and blood pressure. Within hours of quitting, both return to normal levels.
Boost Your Immune System
Quitting reduces inflammation, improves circulation, and increases oxygen levels, enhancing your immune system’s ability to fight off illnesses.
Clearer Skin
Nicotine constricts blood vessels, depriving your skin of oxygen and nutrients, leading to premature aging. After quitting, your skin will look healthier and more vibrant.
Taste Buds Improve
Smoking dulls your senses of taste and smell. Within 48 hours of quitting, your senses start to recover, making food and drinks taste better.
Potential Side Effects
Your body will undergo changes as it eliminates nicotine, especially in the early stages of quitting. These may include:
Nicotine Withdrawal
Nicotinee withdrawal can last up to two weeks, with the most intense symptoms occurring in the first few days. Remember, these symptoms will pass, and staying smoke-free is worth the effort.
Inability to Sleep
Nicotine withdrawal can cause insomnia. Relax your mind and body with meditation or stretching before bed. Reduce caffeine intake and stay active to improve sleep quality.
Irritability
Irritability is common during nicotine withdrawal. Inform your loved ones about your temporary mood changes. Light exercise, meditation, and aromatherapy can help improve your mood.
Constipation
Digestive issues may occur after quitting. Drink plenty of water and eat high-fiber foods like fruits, vegetables, and whole grains to maintain regular bowel movements.
Increased Appetite
Nicotine cravings can be mistaken for hunger, leading to increased appetite. Opt for smaller, healthy meals throughout the day to manage this effect.
Difficulty Concentrating
“Brain fog” and difficulty focusing can last for the first two weeks after quitting. Eating regularly to maintain blood sugar levels can help.
Fatigue
Without nicotine, a stimulant, you might feel tired. Exercise, rest, and hydration can help restore your energy levels over time.
Best Tips for Long-Term Success
Staying smoke-free can be tough even after initial cravings subside. Here are some strategies to help ensure long-term success:
Eat Detoxifying Foods
A healthy diet can help eliminate smoking-related toxins. Lung-cleansing foods like pistachios, plantain leaf, and cayenne pepper, as well as ginger root or green tea, can be beneficial. Avoid processed and fried foods.
Drink Plenty of Water
Water helps flush out toxins and can curb cravings. Sip slowly or drink through a straw when a craving hits to keep your mouth busy.
Meditate
Meditation can help manage cravings and promote a balanced mood. Dedicate five to ten minutes daily to meditate, focusing on quieting your mind and centering your thoughts.
Exercise
Regular exercise boosts your mood and improves sleep, helping to keep cravings at bay. Aim for at least 30 minutes of exercise each day.
Breathing Exercises
Deep breathing can reduce cravings, stress, and anxiety. Inhale through your nose for five counts, hold, and exhale through your mouth for seven counts. Repeat as needed.
Infrared Sauna
Infrared saunas can help detoxify your body through heat, promoting circulation and healing. Stay hydrated before and after your sessions.
Do a Lung Cleanse
A lung cleanse can detoxify and refresh your respiratory system, removing accumulated toxins.
Try Vitamins & Herbs for Lung Health
Herbs like oregano, eucalyptus, and lungwort support lung health. Various vitamins can also help. Consider using castor oil packs for additional lung cleansing.
Points to Remember
Quitting smoking is challenging but achievable. Keep reminding yourself why you’re quitting, especially during cravings. Make a list of your reasons and revisit it often. Choose a quit date and seek support from friends and family, especially those who’ve successfully quit. Identify and eliminate your smoking triggers and have distraction strategies ready for cravings. Know that quitting is the most crucial step for your health, and your wellbeing will improve over time.
For long-term success, increase physical activity, consume detoxifying foods, practice breathing exercises, and cleanse your body. The freedom and improved health you’ll experience after quitting are worth the effort, leading to a happier, healthier you.
