I just quit this is my third attempt , it was only four days ago and already my sleep is not the same, I fall asleep early, and about two o'clock in the morning I wake up. I already had the same problem on my first attempt, as I didn't want to take medication to regulate my sleep, I finally resumed smoking. What encourages me greatly this time is that my sixteen-year-old son quit the same day as me; it is especially for him that I am making another attempt today.
Are there any tricks for getting a good night's sleep? When you quit smoking, one of the withdrawal symptoms is sleep disorder. This symptom can be reduced by using NRT. This will also facilitate your nicotine withdrawal. Ask your doctor or pharmacist. Congratulations on this attempt to quit with your year-old son! It is crucial to find your own motivation to stop smoking.
How to Quit Smoking: Tips to Stop Smoking and Kick Your Cigarette Habit for Good
I would like to know how long the weight gain resulting from smoking cessation lasts. I have not really changed my eating habits but I watch what I eat and 1 month after quitting, I have put on 1 kg. Is this a bad start, or rather encouraging? Weight gain after smoking cessation is progressive in the following months for a period of about a year. But weight gain is influenced by age, menopause, eating habits, physical activity, medications, etc.
Smoking artificially lowers the weight of smokers by decreasing the appetite and speeding up metabolism, and the energy consumption. At cessation these two effects disappear and the ex-smoker returns to the normal weight of non-smokers of their age and sex, which is kg higher. Some ex-smokers put on more weight and sometimes much more weight as they develop a compulsive eating habit, usually for sweet things, to replace their compulsion to smoke. NRT and Zyban reduce weight gain during the period when they are taken but do not prevent weight gain after treatment.
I quit smoking on 8 January. I used to smoke 3 packs a day, but I've put on 12 kg and I'm still gaining weight. I don't eat candy, except sugar-free candy, and at noon I only eat vegetables, what should I do? Congratulations on quitting smoking. As for weight, people usually put on around 4 kg when they quit smoking.
They eat more at mealtimes, nibble between meals, and burn less energy a cigarette burns between calories. The best way to avoid weight gain is to find the balance between energy intake and expenditure. I advise you to reconsider what you eat in a day: The other question you should ask yourself is: I would like to know how to protect myself from the discomfort caused by smoking cessation back of the throat itchy, runny nose, irritated ear.
It seems that during the first year we are more fragile. What can I do to be rid of these mini colds which are so tiring, without taking medicine? You are correct in saying that for a few months the body "cleans itself" and it is more vulnerable to ear, nose and throat ENT infections. This happens for about 6 months. To be more precise, it is the disappearance of the anti-inflammatory effect of cigarette smoke, and the aggression of pollens, pollutants, etc. But do not worry; this period is over very quickly.
Quit Smoking Cold Turkey!
Get rid of any viruses that may be on your hands when you get home or go to someone else's home. Wash your hands regularly with soap and dry them on disposable absorbent paper without touching the tap with clean hands to turn it off. If this is impossible at least make sure that the towel is clean. When you know that the flu virus can survive for three days on a plastic or metal surface, you understand why outbreaks are so rapid and widespread!
When a friend is sick you can also wear a mask or give them one , these can be bought in pharmacies. Not a FFP2 mask which is very expensive, but a simple one, that is enough. Don't hug and kiss people when you are sick, this stops viruses from spreading. Don't hug or kiss people who are sick either, they understand very well. A diet which is rich in fruit and vegetables, regular sleep at night, clothing that is suitable to the temperature outside and being well hydrated all participate in a good immune system.
To help stimulate your natural defenses even more there are specific "immune system" treatments based on zinc, copper, magnesium and vitamin C.
How to Quit Smoking
I am 31 years old, I have been smoking for 16 years and it's been three days since I quit, and I'm really determined not to relapse this time. I very occasionally have asthma in reaction to certain allergies. However, since the morning I quit, three days ago, I've been surviving on Ventolin. The lower the level, the greater the intensity. As long as any nicotine remains in the bloodstream the body will keep craving its full complement. Once the smoker quits, their nicotine level will drop to zero within three days, and they will have moved beyond peak withdrawal.
Within 2 to 3 weeks, all symptoms of physical withdrawal will cease. Cravings for an occasional cigarette may continue, but this is due to past psychological conditioning and not to a physical dependence. Cutting down on cigarettes or use of nicotine replacement strategies throws the smoker into a chronic state of drug withdrawal.
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As soon as the smoker fails to reach the minimum requirement of nicotine, the body starts demanding it. As long as there is any nicotine in the bloodstream, the body will demand its old requirement. Smoking just one or two a day or wearing a patch which is gradually reducing the amount of nicotine being delivered will result in the smoker not achieving the minimum required level, creating a chronic state of peak drug withdrawal. Your doctor can prescribe medication to help with withdrawal symptoms. If you can't see a doctor, you can get many products over the counter at your local pharmacy, including nicotine patches, lozenges, and gum.
Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high. Eliminating that regular fix of nicotine causes your body to experience physical withdrawal symptoms and cravings. Quitting means finding different, healthier ways to cope with those feelings.
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Smoking is also ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break at work or school, or on your commute home at the end of a hectic day. How Addiction Hijacks the Brain.
Your personal stop smoking plan
But it can be done. With the right support and quit plan, any smoker can kick the addiction—even if you've tried and failed multiple times before. One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people. A craving journal can help you zero in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:. Many of us smoke to manage unpleasant feelings such as stress, depression, loneliness, and anxiety.
When you have a bad day, it can seem like cigarettes are your only friend. As much comfort as cigarettes provide, though, it's important to remember that there are healthier and more effective ways to keep unpleasant feelings in check. These may include exercising, meditating, relaxation strategies , or simple breathing exercises.
For many people, an important aspect of giving up smoking is to find alternate ways to handle these difficult feelings without turning to cigarettes. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. Many people smoke when they drink. Try switching to non-alcoholic drinks or drink only in places where smoking inside is prohibited. Alternatively, try snacking on nuts, chewing on a cocktail stick or sucking on a straw. When friends, family, and co-workers smoke around you, it can be doubly difficult to give up or avoid relapse.
Talk about your decision to quit so people know they won't be able to smoke when you're in the car with them or taking a coffee break together. In your workplace, find non-smokers to have your breaks with or find other things to do, such as taking a walk. End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting.
However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum. Once you stop smoking, you'll likely experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.
They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won't be your usual self and ask for their understanding. While avoiding smoking triggers will help reduce your urge to smoke, you probably can't avoid cigarette cravings entirely. It helps to be prepared in advance by having strategies to cope with cravings.
Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn't matter as long as it gets your mind off smoking. Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits lowering your risk for heart disease and lung cancer, for example , improved appearance, money you're saving, and enhanced self-esteem. Get out of a tempting situation. Where you are or what you're doing may be triggering the craving.
If so, a change of scenery can make all the difference. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.
Table of Contents
Find an oral substitute - Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw. Keep your mind busy - Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game. Keep your hands busy - Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
Brush your teeth - The just-brushed, clean feeling can help banish cigarette cravings. Drink water - Slowly drink a large glass of water.
Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal. Light something else - Instead of lighting a cigarette, light a candle or some incense. Get active - Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax - Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.
Go somewhere smoking is not permitted - Step into a public building, store, mall, coffee shop, or movie theatre, for example. Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit.