What is the best way to quit smoking?

First of all, realize the benefits of quitting smoking:

Just one day after quitting smoking, the benefits of quitting smoking to the heart, blood pressure and blood system will appear. After quitting smoking 1 year, the excess risk of coronary heart disease is reduced by half compared with that of continuous smokers.

After quitting smoking for 5 years-15 years, the risk of stroke dropped to the level of never smokers.

After quitting smoking 10 years, the risk of lung cancer is reduced by half compared with those who continue to smoke. The risk of oral cancer, laryngeal cancer, esophageal cancer, bladder cancer, renal cancer and pancreatic cancer is reduced, and the risk of gastric ulcer is reduced.

After quitting smoking 15 years, the risk of coronary heart disease is similar to that of never smokers. The overall risk of death has returned to the level of never-smokers. Therefore, it is never too late to quit smoking, and it is best to quit smoking before your health is seriously damaged.

How to quit smoking (1);

1. Quit smoking From now on, the method of completely quitting smoking or gradually reducing the number of smoking will generally be successful in 3 ~ 4 months.

2. Throw away all cigarettes, lighters, matches and ashtrays.

3. Avoid places or activities where you are used to smoking.

Drink water, eat fruit or take a walk after meals to get rid of the idea of smoking a cigarette after meals.

When the addiction comes, you should take a deep breath immediately, or chew sugar-free gum, and avoid replacing cigarettes with snacks, otherwise your blood sugar will rise and your body will be overweight.

6. Resolutely refuse the temptation of cigarettes and always remind yourself that another cigarette is enough to make the plan to quit smoking go up in smoke.

How to spend the first 5 days of quitting smoking? Provide the following seven ways to quit smoking (2):

(l) Drink 6-8 glasses of water between meals to promote nicotine excretion.

(2) Take a warm bath every day. If you can't help smoking, you can drench yourself immediately.

(3) Quit smoking for five days, have a full rest and live a regular life.

(4) Take an outdoor walk after dinner and take a deep breath 15-30 minutes.

(5) Drink milk, fresh fruit juice and cereal drinks instead of stimulating drinks.

(6) Try to avoid eating poultry food, fried food, candy and dessert.

(7) you can eat a variety of vitamin B groups, which can calm your nerves and eliminate nicotine.

The doctor pointed out that after the first five days, the following methods can be used to maintain the "success" of quitting smoking.

(1) Brush your teeth or rinse your mouth after meals, wear clean clothes and don't smoke.

(2) Replace the habit of smoking with a pen or pencil.

(3) Stay in the library or other places where smoking is not allowed most of the time.

(4) Avoid going to bars and attending banquets, and avoid being with heavy smokers.

(5) Buy yourself a gift with the money saved by not smoking.

(6) Prepare to quit the habit of wanting to smoke within 2-3 weeks.

It is no problem to quit smoking by combining the two. Perseverance is very important, hehe.

There is also a smoking cessation clinic with limited coverage. Please have a look at the introduction:

Smokers have to go through several stages to quit smoking: before considering it, consider quitting smoking, prepare to quit smoking, take action to quit smoking, keep quitting smoking or relapse. Many people may repeat the above process before quitting smoking completely, but some people report that they find it easier to quit smoking than they thought. Different stages need different suggestions and treatment methods.

At present, there are some ways to help quit smoking. Social support provided by doctors; Skills training; Nicotine replacement therapy using nicotine patch and nicotine gum, as well as drug therapy, are all effective smoking cessation treatments. If these methods are used together, the effect will be more obvious.

Most smokers rely on tobacco. When they try to quit smoking, they will have strong withdrawal symptoms such as addiction, irritability, inattention and irritability. Nicotine replacement therapy is an economical and effective treatment method, which can more than double the smoking cessation rate by reducing smoking addiction. Its effect has been confirmed by short-term intervention, sales as over-the-counter drugs and smoking cessation clinics. Nicotine replacement therapy, as an effective public health measure to help quit smoking, should be paid enough attention to to promote most smokers to quit smoking.

Quitting smoking is the only and most effective health decision for middle-aged and elderly people in China to improve their health.

For love, for family, for the health of yourself and others, be strong-willed and overcome all difficulties. Persistence is victory, hehe.

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In fact, most people who really want to quit smoking can quit smoking by themselves. The following step-by-step smoking cessation process has proved to be effective. Thousands of people have implemented this method and have given up smoking.

Step 1: Analyze your smoking habits. Record every cigarette you smoke in a 24-hour period and the time when you almost light it automatically (for example, light a cigarette every time you finish a cup of coffee, and be sure to light a cigarette after a meal or before starting a day's work). Take two or three weeks to study when and why you need to smoke, so that you can pay attention to every cigarette you smoke. This will make you pay more and more attention to your smoking behavior and help you prepare to quit smoking.

Step 2: Make up your mind and never look back. Write down all the reasons why you want to quit smoking, including the benefits after quitting smoking. For example, after quitting smoking, eating will taste better and coughing will stop in the morning. Before you really take action, you should convince yourself that quitting smoking is worth a try.

Step 3: Circle a day on the calendar and quit smoking completely on this day. This is the most successful way and the least painful way to get rid of the bad habit of smoking. If family members or close friends can quit smoking with you at the same time, it is very beneficial to quit smoking by supporting each other in the most difficult days before the cessation period. You can also choose to quit smoking when you change your daily life for other reasons (such as on vacation). Some smokers find it helpful to announce to everyone that they want to quit smoking in the storm in the teacup. If you don't give in when your will is weak, it may be something to be proud of.

Step 4: In the initial difficult period of quitting smoking, you can try to replace cigarettes with anything. Chewing gum and taking smoking cessation pills (which can be bought without a doctor's prescription) are both helpful. If you feel empty without cigarettes between your fingers, use a pencil or pen. In addition, you can do relaxation exercises recommended in this book to relieve the tension that cigarettes seem to eliminate for you. Giving up (at least temporarily) some of your smoking-related activities will also help you quit smoking. For example, if you habitually light a cigarette while drinking in a bar near your home, don't go to the bar for the time being. Avoid situations that encourage smoking. For example, when traveling by train, bus or plane, choosing to sit in the non-smoking area is also helpful to quit smoking.

Step 5: You should enjoy the happiness of not smoking! Don't forget, if you don't smoke, you can save more than ten dollars a week. You can save the money you spend on cigarettes and buy something you can't afford as a reward.

Step 6: Eat as many low-calorie foods and drinks as possible in the weeks before quitting smoking. Your appetite will almost certainly get better. When you feel nervous and uneasy (the natural result of quitting an addictive habit), you are often forced to find something to chew, so you may gain a few pounds. Remember, the first four weeks of quitting smoking are the most difficult. After about eight weeks, your strong desire for cigarettes will disappear. At this time, if necessary, you can start to reduce snacks.