Benefits of quitting smoking

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Smoking is responsible for several diseases, such as cancer, chronic respiratory diseases, heart disease and premature death. When a person will quit smoking will quickly notice improvements in the physical, health.

Blood oxygen levels increase and this will improve the appearance of skin and gives you more energy. Smoking constricts blood vessels so that, after a person removes smoking habit, blood will begin to flow more easily.

Smokers with poor circulation will feel improvement in that they will not have hands and feet as cold as when smoked.


1. Overview
2. How to prepare to quit smoking
3. The health benefits of avoiding smoking
4. Other benefits
5. What happens if a person fails to quit smoking?

How to prepare to quit smoking

- Find positive arguments to support the desire to quit smoking. Try to avoid negative thoughts about how difficult it might be.

- List all the reasons you want to quit smoking. Every night before going to bed, repeat 10 times one of the reasons.

- Try to consolidate your personal motivation for considering the health benefits of quitting smoking but also the obligations you have towards others.

- Try to prepare yourself physically, start a simple exercise, drink plenty of fluids, rest and try to avoid fatigue.

- Establish a date to quit, perhaps a special day such as a birthday, anniversary, etc. If you smoke heavily at work, it is advisable to take your vacation, so when you return to work to be able to get rid of this habit.

The health benefits of avoiding smoking

- After 20 minutes – blood pressure and pulse normalize and enhance blood circulation

- 8 hours – Carbon monoxide level in blood drops.

- After 48 hours – carbon monoxide from the smoke and nicotine from the smoked cigarette, disappears completely.

- After 2-3 days – will reduce the amount of phlegm from the throat and breathing will be easier.

- After 5-7 days – sense of taste and smell will improve, your breath will be fresher, your teeth will be cleaner and energy levels increase.

- After 2-3 weeks – physical symptoms of withdrawal disappear and obsession smoking will diminish. In addition, it will reduce the risk of blood clots.

- After 4 weeks – coughs, blocked sinuses and breathing difficulties should disappear. Fatigue will diminish and the body will have more energy.

- After 2-3 months – will improve lung function by about 5%.

- After 1 year – the risk of developing cardiovascular disease is reduced by half.

- After 2-3 years – risk of severe pneumonia or influenza is the same as for a person who doesn’t smoke. Risk of heart disease, angina and stroke continue to drop.

- After 5 years – the risk of developing esophageal cancer, throat cancer and bladder cancer is halved.

- After 5-10 years – the risk of developing cardiovascular disease or thrombosis is the same as for a nonsmoker.

- After 10 years – risk of lung cancer is halved. The risk of developing osteoporosis decreases.

- After 15-20 years – the risk of developing lung cancer, esophageal or bladder neck is the same as for a nonsmoker. But those who smoked a lot, have a double risk of lung cancer for the rest of their lives.

Other benefits

- Less stress – A few months after you quit smoking, you will notice that your stress level will be lower. There is evidence that confirms that nicotine increase stress, rather than improves it.

- More time for self – When a person does not take frequent breaks to smoke, he will be able to complete his daily actions faster and have more energy.

- Sense of accomplishment – is amazing when someone wants an end and manages to achieve it, especially when it is quite challenging. Many former smokers are rightly proud of their achievement and the feeling of success will help increase self-esteem. During those several days without smoking the self-confidence will grow.

- Obtaining control – One of the hardest things about quitting smoking is to learn how to resist the urge to smoke. Craving will be intense and will come regularly, but usually can disappear in minutes.

- Lust for smoking is like exercising a muscle – After stops exercising muscle, muscle size will decrease, eventually. In order to keep the addiction under control, you can call on the help of a psychiatrist.

- A new side of your personality – Quitting smoking can help to discover new aspects of personality. As part of awareness the causes that trigger the desire to smoke, many smokers understand better what makes them angry, happy or bored. Learning ways to manage new situations and overcome obstacles could contribute to personal development.

What happens if a person fails to quit smoking?

Most of smokers have tried to quit smoking several times before they’ve succeed, learning as much about their habit and about weaknesses that may arise at each attempt.

On average, a smoker will quit after the fifth attempt. It is important that when you take the decision not to smoke at all. No need to worry about relapse, but must analyze what happened to avoid the mistake next time.

May be useful answers to the following questions:
- What I was doing when I come back?
- With who I was when I resumed the habit?
- Where was I when I start smoking again?
- What thing can replace smoking?

There is always something more important than smoking. The secret is to find alternatives or coping strategies until you reach the point where it is no longer involved need to smoke.



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