The global adult tobacco survey shows that the smoking rate in China is 52.9 percent for men and 2.4 percent for women over the age of 15. Studies have shown that smoking can produce a lot of harmful chemicals, which can cause a variety of diseases. Every time you smoke a cigarette, your life is shortened by 14 minutes. Tobacco kills more than seven million people worldwide each year, and China alone accounts for one in seven.
The dangers of tobacco are well known. The main danger is the cardiovascular system. Inhaling carbon monoxide while smoking causes less oxygen to enter the heart, while the stimulant effect of nicotine causes the heart to use more oxygen. Long-term smoking can lead to atherosclerosis and heart attacks.
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Another major hazard is the respiratory system. Prolonged exposure to smoke and harmful substances in the smoke can damage respiratory mucosal cells, increasing the risk of respiratory and lung diseases. An investigation shows that the incidence of lung cancer is getting higher and higher in our country, and a large part of the reason is that more and more people smoke.
In addition, smoking also affects the endocrine system, reproductive system, skin and so on. For example, the greater the amount of smoking, the longer the smoking age, the weaker the male reproductive ability will be, the worse the female ovarian function will be, but also cause premature birth, abortion and so on.
Smoking is so harmful that it is difficult to give it up. Nicotine withdrawal syndrome (nicotine-withdrawal syndrome), also known as nicotine addiction, occurs during the process of quitting smoking. This is a major obstacle to successful smoking cessation. In the first three days of quitting, you will be irritable, anxious, have difficulty concentrating, and have a strong urge to smoke. Many people fail at this time. But after that painful period, it fades after a month, and success rates slowly rise.
What is the most effective way to quit smoking?successfully in 3 steps to help you quit smoking
Step 1: Stay focused
The British study involved 697 smokers, one who quit outright and another who gradually reduced their smoking by 75 percent in the two weeks before quitting. After 4 weeks, 49 percent of the quitters had not relapsed, compared with 39.2 percent of the quitters. Half a year later, the figures were down to 22 percent and 15.1 percent.
While the experiment demonstrated the difficulty of quitting smoking, it also showed that giving up smoking once and for all was more effective than gradually reducing the amount of smoking. The possible reason is that people who quit smoking immediately have a stronger will, while quitting gradually is a daily cigarette hook, quitting the heart is easy to shake. So, if you want to give up smoking for good, it’s better to quit right away.
Step 2: Distract yourself
In addition to giving up smoking immediately, one way to increase your chances of success is to switch smoking to your diet.
Smoking makes our brains feel good, and so does food. Such as desserts, Fried foods and so on, when we eat this kind of food can make the brain feel satisfied, thus suppressing the desire to smoke. But these foods can also increase the calorie intake of those who quit smoking, leading to weight gain.
Step 3: Get more exercise
Studies have shown that people who quit smoking gain an average of 4-5kg, and 10% gain 13kg. Therefore, in addition to choosing to quit smoking immediately and using food as a distraction, it is essential to do more exercise to avoid losing weight after successful smoking cessation.
Exercise can give people a sense of engagement, have the effect of diverting attention, immersion will reduce the desire for nicotine, in addition, exercise can occupy a certain amount of time, in the exercise often do not have time to smoke, naturally reduce the frequency of smoking.
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