How to Quit Smoking?
Windowofworld.com – With the start of the new year, many people plan to change themselves to lead to a more productive and healthier life. One of the resolutions that many have chosen to get it is to quit smoking. This is the best thing you can do to improve your health.
Actually, there are many choices of effective steps that can help someone to quit smoking. Most often a combination of behavioral therapy and drug interventions, such as Varenicline or Bupropion, or nicotine replacement is used. Common forms of nicotine substitutes can be chewing gum and lozenges.
Why Should You Quit Smoking?
Smoking remains the main cause of serious illnesses, especially those infected in the respiratory area. Not only that, smoking also causes more than 217,400 deaths per year in Indonesia based on data from The Tobacco Atlas in 2015.
Carbon monoxide (CO) is one of the most dangerous substances in cigarette smoke. CO has a higher level of attraction to hemoglobin (blood) than oxygen. When you smoke, CO prevents vital organs like the heart and brain from absorbing all the oxygen they need.
Apart from CO, cigarettes also contain a number of other harmful substances such as nicotine, tar, arsenic and carcinogens. Nicotine is an addictive substance to smoking and has a number of negative effects on the body. For example, smoking can increase your heart rate and blood pressure so that your heart tends to work harder and need more oxygen.
However, due to the effects of CO, your body will send more CO than oxygen to the heart which can eventually lead to heart disease. On the other hand, tar increases the risk for respiratory problems, lung disease, and cancer. Meanwhile arsenic is a type of poison and a carcinogen is a substance found in cigarettes and has been shown to cause cancer.
The many negative health effects associated with smoking and exposure to secondhand smoke provide strong reasons for you to quit smoking immediately.
According to the United States Centers for Disease Control and Prevention (2018), nearly 68 percent of adult smokers are willing to quit smoking, but they often don’t feel confident in their ability to do so, especially if they have tried before.
In fact, most of the people who successfully quit smoking have experienced many trials and failures until they completely quit and quit smoking forever.
What Happens to the Body When You Quit Smoking?
Know that you will hear the good news as soon as you quit smoking. When you successfully quit smoking, your body will recover quickly on its own. Within a few minutes, your heart rate and blood pressure will return to normal. After three days your sense of smell and taste will improve.
Within 10-15 years, your risk of heart disease, lung cancer, and other diseases associated with smoking will return to the level it was before you smoked. However, this only happens if you stop smoking before there are signs of developing the disease.
How to Start Quitting Smoking?
- Consult a health professional about your plans to quit smoking. That way, you will get support and more knowledge about the benefits and ways to quit smoking. Followed by things that need to be anticipated.
- Ask for support from your family or loved ones. This is very important so that your environment can work to support your efforts to quit smoking.
- Make quitting smoking your number one priority.
Throw away all cigarettes and smoking equipment you have.
- Avoid being around other smokers. Stay away from environments and activities that tend to provoke you to smoke again.
- Change your routine to minimize smoking and plan healthy replacement activities. For example, drinking juice or tea in the morning.
- Remind yourself of all your reasons to quit smoking.
- Appreciate yourself for struggling to quit smoking. Think of interesting ways to spend the money you saved for not buying cigarettes.