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| Most smokers have thought at some point in their lives about quitting smoking. For some, it’s just a fleeting thought when they run out of cigarettes. For others, it’s a more serious consideration because smoking is causing problems in their lives. Understanding the quitting process makes quitting easier. We’ve learned that, although people quit smoking in their own way, there are two things that stand out: motivation and planning. Common Questions When Deciding Whether to Quit Do people gain a lot of weight when they quit? Generally, no. In fact, many people stay the same and some even lose weight. Among those who gain weight, the average is 5-7 pounds. Planning can help prevent weight gain: including plenty of activity in your life (hobbies, exercise, etc.) and commit to eating healthy meals and snacks. How do I keep from going through mood swings? Many people get moody when they’re making a big change like quitting smoking. But with a good plan and an active routine, you’ll be better prepared to handle bad moods. As with most withdrawal symptoms, by the end of the first week or two you should be feeling less and less irritable. The last time I tried, I failed. How do I get past thinking that I just can’t quit? Most people try several times before they quit for good. Think of your previous attempts as “practice” for the real thing. Think of the things that helped, and the things that didn’t. Your experience actually gives you and edge. It makes you more likely to quit for good this time. Will cutting down help me to quit? It could, as long as you plan to quit completely once you get down to a certain point. Cutting down can be a good way to build your confidence while gradually reducing your nicotine intake. If you want to quit completely, you need to set a Quit Day and stick to it. Otherwise it can be very difficult o give up those last few cigarettes. I smoke outside so it won’t affect others, and I smoke less often because of it. Isn’t that good enough? Depending on what you want for
yourself and for the people around you, this can be a good step. Many
smokers have no-smoking zones in their homes because they’re concerned
about others. This concern can be a strong motivator. Plus, you’ve
increased your chance for success with quitting by cutting down the number
of cigarettes you smoke. Many people find such aids to be helpful. The most common ones are nicotine patches, nicotine gum, and certain medications. They can be especially helpful for people who smoke more than 15 cigarettes a day. On the other hand, many smokers prefer to quit cold turkey. Whether you use a quitting aid or go cold turkey is a personal decision. You may wish to discuss it with your doctor. What should I expect when I quit? Everyone’s experience with quitting is a little different. But here are some things you may notice:
What are the benefits of quitting? Within 20 minutes, your blood pressure and pulse drop to normal and your body temperature in your hands and feet increase to normal. After 8 hours, carbon monoxide levels in the blood drops to normal and your oxygen level increases. After 24 hours your breath, hair, and body stop smelling like smoke. Your chance of a heart attack decreases. After 48 hours your nerve endings recover. Your sense of taste and smell improve. After 72 hours the nicotine is out of your body. Bronchial tubes relax, making breathing easier. After 2 weeks to 3 months your lungs can hold more air. Exercise becomes easier and your circulation increases. After 1 to 9 months coughing, congestion, fatigue, and shortness of breath decreases. The cilia (tiny hair cells) in your lungs regrow, which cleans the lungs and helps prevent infections. Overall your body energy increases. After 1 year your risk of coronary heart disease is cut in half. After 5 years your risk of a stroke
is reduced to that of a non-smoker. |
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It's Quitting Time LA is funded by the Los Angeles County Department of Public Health Tobacco Control & Prevention Program. |
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