People who quit smoking feel “hungry”, smoking cravings because the body got used to high nicotine levels. However, the feeling of extreme craving usually lasts only 1-5 minutes. So let’s do something (such as drink water, deep breathing) until it passes.
Master Nguyen Tuan Lam, officers of prevent harm of tobacco program in Vietnam said that quitting smoking is not easy; but surely many people will quit smoking if know its advantages; and benefits appear very rapidly after cessation of smoking. For example, just 20 minutes after quitting, your blood pressure and pulse will return to normal, limbs temperature raises to normal levels. After 8 hours, the CO and O2 in the blood are returned to the ideal state.
After one day stop smoking, your risk of heart attack begins to decrease. After 2 days, the nerve endings begin to recover, the ability to smell and taste improves. After 2 weeks to 3 months, better blood circulation, quitters can walk easier; improved pulmonary function, up to 30%. From 1 to 9 months, the cough, stuffy nose and difficulty in breathing will decrease, the cilia regrow in lungs, help mucus and membranes reduce multiple infections.
Dr Lam also said that after 1 year of quitting, the risk of coronary artery would be reduced by half compared to smokers. The risk of dying from lung cancer halved after 5 years. At this time, the risk of stroke in people who quit smoking was equivalent with nonsmokers.
In exchange for these benefits, people quitting endured many uncomfortable symptoms of quitting and finding solutions. One of the most common manifestations is distracted feeling caused lack of nicotine in the blood. Due to prolonged smoking, your brain are used to working in the presence of nicotine, and now you have to get to work without this substance slowly, do not force yourself to attempt in a few days . You should exercise more; arrange many breaks in your working time.
After stopping smoking, you will start coughing. Do not worry, because this is only the reflection of lung self-cleaning. Cilia system starts working again to eject phlegm from the small bronchi to the large ones and was coughing out. Please sip warm water to relieve cough. After 1-2 weeks, the symptoms will go away.
You will also have to deal with the stress and irritability when reducing the amount of nicotine in the blood. This demonstrates that your nerves are trying to deal with those changes. Let’s take a walk, soak in warm water and do some exercises or talk to someone about your feelings, you will regain balance.
When you smoke, nicotine stimulates the brain cells make you feel excited. Now quit smoking, your body has familiar with “ready meals” so can not produce enough of the stimulant substances replace nicotine, so you will feel sluggish, morose. This situation will be adjusted gradually. During the transition, you do simple exercises like brisk walking for 5-10 minutes.
Sleep problems are also common symptoms, so your brain is learning to work without nicotine. So soak in warm water, drink a cup of hot milk before going to bed; maybe reading something or listening to music.
Symptoms do many people fear most when quitting was gain weight. You will quickly hungry because the body’s metabolism is back to normal; many of them considered the solution to eating “fill the gaps” when the urge to smoke. To avoid gaining weight, you eat small meals with low calorie foods like carrots, plums …, drink lots of water and exercise more.
Normally, quitting smoking may increase approximately 2 kg, but not everyone is getting fat. Even if this happens, do not hesitate because of the benefits that you have when quit tobacco will be much greater than bit annoying of gain weight that you can easily fix.