Quite Smoking Information
If you smoke, you will not be probably not easy to stop, but it is achievable and there are tools that will make your task easier. In fact, more than half of residents of Canada who have ever smoked have successfully quit.
A person who makes several attempts to quit is more likely to quit in the long term than someone who has made an attempt. More you try, the more the likelihood of success increases.
Benefits of quitting smoking
From the moment you mash your last cigarette, your body begins to repair itself, as in:
• 20 minutes, your blood pressure lowers, your heart rate returns to normal and you can watch normal values;
• a few hours, your risk of stroke (stroke) decreased significantly (approximately 40%);
• 8 hours, your carbon monoxide level decreases and your blood oxygen concentration in the blood returns to normal;
• 24 hours, your risk of heart attack decreases;
• a few weeks, your smoker’s cough (which is not due to a chronic lung) has disappeared, you do not feel severe fatigue or shortness of breath when you’re exercising;
• 1 year, your risk of heart disease decreased by 50%. You will find that your overall energy level has increased, you will feel much better!
• 10 years your risk of lung cancer has decreased by almost 50%;
• Smokers who quit smoking recover more quickly from disease and live longer than those who keep smoking.
Other benefits of quitting are better perception of taste and odor, breath fresher, younger skin, clothes and an interior that does not smell the smoke.
Effects of smoking on health
In Canada, approximately 48 000 people die each year due to smoking. The leading causes of death are lung cancer, heart disease and lung disease. This is the number of deaths higher than that associated with alcoholism and drug addiction, suicide, murder, HIV and traffic accidents combined. In general, the life of a smoker will be 8 years shorter than that of a nonsmoker.
Smoking is a risk factor for stroke or stroke. He is responsible for 85% of all lung cancers and 85% of chronic obstructive pulmonary disease, it also increases the risk of various diseases and other cancers.
Secondhand smoke also increases the risk of cancer, heart disease and lung disease. A pregnant woman who smokes or breathing secondhand smoke increases for the unborn child, the risk of having a lower birth weights and probabilities of occurrence of sudden death syndrome in infants and severe respiratory illness in childhood (including asthma).
Treatment and Prevention
It takes practice and time to quit, but it is doable, and the benefits of quitting are well worth the effort.
If you try to quit smoking, it is likely that you will pass through various stages of change:
• stopping smoking is still a possibility that you think;
• the decision to quit is formed;
• developing strategies to help you quit smoking is in progress;
• the quit attempt is continuing (it may be that you’re in your 3rd or 4th attempt: continue, you are on the right track!)
• efforts to quit are successful.
During this process, you’ll experience withdrawal symptoms such as increased appetite, irritability, restlessness, a state slightly depressed or anxious, difficulty concentrating and falling asleep and frequent coughing. Remember, these symptoms gradually disappear after 3 or 4 days, and that more attempts you make, you better know what to expect during the first days.
There are also medications that can help alleviate withdrawal symptoms. Talk with your doctor about these medications if withdrawal symptoms worry you or are difficult to bear.
Strategies for smoking cessation
There are many ways to quit smoking: some adopt the radical approach is to stop abruptly, while others prefer to gradually reduce the number of cigarettes smoked. Each of us prefers one method over another. However, researchers have found that the most effective strategies are those that relate to both the physical and psychological addiction to nicotine. Thus, you will increase your chances of success if you adopt strategies (eg. Drugs help patients quit smoking) to help you overcome the physical addiction and psychological dependence (eg. Support groups or counseling).
Drugs help patients quit tobacco
In Canada, there are 3 types of drugs of proven efficacy that can help you stop smoking. This treatment of nicotine replacement (transdermal patches, chewing gums, inhalers or lozenges), bupropion and varenicline *. Research has shown that these drugs may increase the chances of success when used as recommended and at the same time as support groups or counseling.
Talk with your doctor or pharmacist to determine which drugs might suit you. These drugs must usually be made only for about 3 months.
Support groups and counseling
Support programs usually involve meeting small groups of people trying to quit smoking. These programs are among the methods of smoking cessation are most effective. Some are supervised by health care providers and tend to be more effective. Ask your hospital or community health center in your neighborhood to see if there are support groups for smoking cessation, which meet near you.
To ensure that the program is based on valid scientific and medical recommendations, check if it is offered or distributed by a national or provincial recognized as a nonprofit association of health promotion, the Ministry of Health The community health center in your neighborhood, a hospital or health care provider accredited.
Individual counseling can take many forms. It may be timely guidance offered by a health care provider or an intensive program of individual meetings in a clinic specializing in smoking cessation.Specialty clinics are not everywhere, but they can be useful to some people. Talk with your doctor whether a counseling program with individual meetings could be an interesting option for you. You can also get counseling and individual support through telephone lines to help patients quit smoking.
Tips for quitting
While it is difficult to quit, but you’re a teenager or adult, you’re able!
Here are some tips that will make the process easier.
• Develop an action plan. The fact to write a clearly articulated plan will help you think about your goals and ways to get there, try the following:
o enumerate the significant benefits that entails for you quitting and read them before and during your quit attempt, and after quitting smoking;
o list the circumstances that prompt you to smoke, where you smoke and why – and you’ll be able to more easily identify what triggers you into an urge to light a cigarette;
o Make a list of fun activities and healthy that would replace cigarette consumption, and get ready for them when you feel the urge to smoke.
• Avoid triggers. On the first day of your attempt to quit, try to eliminate or avoid things that trigger your urge to smoke. For example, if you have a craving whenever you have a coffee, drink tea or water instead. If you usually smoke at parties, find other ways to socialize with friends until you’ve gained enough confidence in yourself to deal with these situations.
• Avoid carrying on your cigarettes, lighters or matches.
• Delay of an hour each day on lighting your first cigarette. If you want to smoke take later in the day, observe a period of 15 or 30 minutes before lighting another cigarette. By delaying each cigarette, you take the situation under control.
• Move! Exercise is a great way to relax and feel good about yourself. When you take a deep breath during physical activity, you begin the process of repairing damage caused by tobacco to your body.
• Get help from a relative or someone in your family, your doctor or acquaintance who has successfully quit smoking recently, or by a person who wants to quit too.